Gotenks Workout Routine: Train like The Trunks Goten Fusion!

It’s time to bring in the first successful fusion dance character from Dragon Ball Z.

We’ve already had both Goten and Trunks hit our Dragon Ball Z Inspired Workouts, but now it’s time to fuse them together and get Gotenks!

I’ve had a bunch of requests come in for Gotenks but I wanted to make sure we had both of our Trunkten characters at SHJ first, and also hit a few other fusions like Gogeta and Vegito to get us started.

We didn’t include fusions within our most powerful Dragon Ball Z characters, but he would have surely made it within our list of the top twenty five characters.

Gotenks will also be an awesome addition to our Dragon Ball Z Workout Placement Quiz for you guys.

Gotenks Stats:

Real Name: Gotenks (Goten and Trunks)

Height: 4’2 (at age 11)

Weight: 66 lbs. (at age 11)

Anime: Dragon Ball Z

Powers: Yes

This is obviously a weird height range to be working on considering we’re talking about Gotenks 11 year old form.

But, Gotenks is around normal height range once Goten and Trunks are full grown.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Gotenks Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Gotenks Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Gotenks we’re going to be pulling right from his Wiki Fandom page, starting off with a brief bio that tells us this about him:

Gotenks (ゴテンクス Gotenkusu), previously known as Trunkten, is the immensely powerful fusion of Goten and Trunks successfully using the Fusion Dance, and the first successful fusion dance character to be seen in the Dragon Ball series. He likes to call himself, “The Hero of Justice” or “Grim Reaper of Justice“.

For those of you who didn’t get the Trunkten reference above, now you’re all caught up.

By now we know that our Dragon Ball Z Wiki Fandom doesn’t give us a bulleted list of powers and abilities like we’re somewhat used to (technically it does give us a list of abilities but it’s the characters ACTUAL abilities like Gotenks Super Ghost Kamikaze Attack!)

But we will be going over Gotenks overall power levels that will give us more than enough to work with.

Here’s what they give us for his power level for both the anime and manga:

Even before he transforms, both Piccolo and Goku believe Gotenks will be able to defeat Majin Buu in his Super Saiyan state, though Goku later stated he believed that after two days, Gotenks would be able to fight and beat Innocent Buu, however they attempt to fight him after only one day and are easily beaten in base form. However, he seems to think himself stronger than Majin Vegeta, as he believed that he could defeat Majin Buu even after he had previously seen the monster defeat Vegeta, though Piccolo thought he stood no chance – likely meaning that Gotenks was being overconfident in his skills. In his Super Saiyan form he was fast enough to circle the globe several times (several dozen in the Viz translation) in under half an hour. However, Piccolo immediately realizes that Super Saiyan Gotenks is no match for Super Buu.

After training in the Hyperbolic Time Chamber, Piccolo states that Gotenks had powered up hugely and Trunks believes Gotenks is capable of fighting evenly with Majin Buu without using Super Saiyan 3. Seeing how strong Gotenks has become, Piccolo believes that base Gotenks may have a chance against Super Buu, until it turns out that he cannot even budge him. As a Super Saiyan Gotenks is able to hold his own against Super Buu, managing to hurt him when they clash heads, and greatly damaging him whenever he uses the Kamikaze Ghosts, however Buu’s power is still higher than Gotenks, and this combined with his regeneration gives him the advantage. At Super Saiyan 3, Piccolo notes that Super Buu has become shaken as Gotenks is at least on par with him in strength, Gotenks is able to greatly surpass Super Buu’s strength – to the point that most of Super Buu’s attacks are unable to leave a mark on Gotenks, though the Majin’s endurance and Gotenks’s overconfidence prevent him from being beaten before Gotenks defuses.

We also need to consider the fact that we will be training to become extremely muscular and shredded.

That means our aim is for:

• Superhuman Strength
• Superhuman Speed and Agility
• Superhuman Endurance
• Shredded Muscular Aesthetic

And considering the overall power level we’re working around we’re going to have our work cut out for us.

Be ready for heavy weights, high intensity and a lot of volume to be able to hit every category.

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Gotenks Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re still working around one of the youngest characters in the series, in which case we’ll be training with a ton of volume and goals with a hard battle to accomplish them but want to still do it with a beginner mindset. For that we’re going to be using 3 days of full body training to hit all our muscles often while also giving them ample rest. Then we’ll also have two days devoted to endurance work and fat burning cardio and a final circuit day you can use to test your skills weekly, biweekly or monthly!

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Gotenks Workout: Sample Schedule

Monday: Hero of Justice Full Body Training A

Tuesday: Super Saiyan Endurance Work

Wednesday: Hero of Justice Full Body Training B

Thursday: Super Saiyan Endurance Work (or Circuit Test)

Friday: Hero of Justice Full Body Training C

Saturday: Rest Day or Super Ghost Circuit Test

Sunday: Mandatory Rest Day

Gotenks Workout: Hero of Justice Full Body Training A

Warm Up: 

3×50 Jump Rope Skips or 5-15 Minute Walk/Jog

Optional: 15-30+ Minutes of Varied Cardio

Workout: 

Incline Dumbbell Press

3×12, 10, 8

Close Grip Cable Row

3×12, 10, 8

Leg Press

3×12, 10, 8

Dumbbell Front Raises

3×12, 10, 8

Preacher Curls

3×10

Tricep Overhead Extension

3×10

Optional Core Work:

Sit Ups

3×30

Hanging Knee Raises

3×25

Gotenks Workout Routine: Super Saiyan Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Gotenks Workout: Hero of Justice Full Body Training B

Warm Up: 

3×50 Jump Rope Skips or 5-15 Minute Walk/Jog

Optional: 15-30+ Minutes of Varied Cardio

Workout: 

Cable Chest Flys

3×12, 10, 8

Chin Ups

3×10

Squat Variation (Back or Goblet)

3×12, 10, 8

Overhead Press

3×12, 10, 8

Dumbbell Hammer Curls

3×10 each arm

Cable Pushdowns

3×10

Optional Core Work:

Cable Crunches

3×30

Russian Twists

3×30

Gotenks Workout Routine: Super Ghost Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Super Ghost Circuit Test: Complete 4 Rounds

400M Run

30 Kettlebell Swings

25 Push Ups

20 Goblet Squats

15 Dips

12 Deadlifts

8 Chin Ups

Gotenks Workout: Hero of Justice Full Body Training C

Warm Up: 

3×50 Jump Rope Skips or 5-15 Minute Walk/Jog

Optional: 15-30+ Minutes of Varied Cardio

Workout: 

Decline Push Ups

3×30

Deadlifts (Barbell or Dumbbells)

3×12, 10, 8

Glute Bridges

3×12, 10, 8

Upright Rows

3×12, 10, 8

Alternating Dumbbell Curls

3×10 each arm

Tricep Cable Kickbacks

3×10 each arm

Optional Core Work:

Sit Ups with Twist

3×30

Hanging Knee Raises with Twist

3×30

Gotenks Workout Routine: Bonus Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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