Nappa Workout: Train like The Massive DBZ VIllain!

Last updated on January 1st, 2023 at 09:39 am

It’s time to bring in another massive character into our Dragon Ball Z Inspired Workouts.

We’re used to see super powerful Saiyans and massively strong characters in general; but it’s always fun to bring in some behemoths as well.

And make no mistake: Nappa is a behemoth.

Even though a lot of our other DBZ characters are fairly tall and might make Nappa look even bigger; he’s still absolutely massive and would tower over and normal sized human.

So before we get any further I should also make it obvious that we’re going to be training around building insane amounts of mass and strength; and we’ll be using weight training in order to do it – which means this one is not ending up in our calisthenics workouts for our acrobats inside The SHJ Army.

Nappa Stats:

Real Name: Nappa

Height: 6’10

Weight: N/A

Anime: Nappa

Powers: Yes

I wasn’t lying when I said Nappa is massive. He towers over the majority of our anime characters and joins the behemoths inside our Anime Workouts Database.

He may not have an official weight listed, but we can assume it’s well over three hundred pounds.

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.

Want The Unofficial Dragon Ball Z Workout Booklet?
Grab The Unofficial Dragon Ball Z Workout Booklet and Unleash Your Inner Super Saiyan!

Nappa 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.

Need Help Choosing The Best Dragon Ball Z Inspired Workout?
Take The Dragon Ball Z Workout Placement Quiz Now!

Nappa 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 about Nappa and what we’ll be using to build this routine (although we already know we’re looking to get strong and massive), I’ll be pulling right from his Wiki Fandom page.

Here’s what they tell us about the secondary villain of our Vegeta Saga:

Nappa is a mid-class Saiyan warrior from Planet Vegeta, and Vegeta’s partner in combat. Prior to the destruction of Planet Vegeta, Nappa was the general of the Saiyan Army and aid/partner to the young prince, Vegeta. After his race’s demise, he, along with Vegeta and Raditz, worked as soldiers directly under Frieza, which led him to Earth.

And although Nappa is classified as a mid-class Saiyan warrior, he is actually extremely powerful.

While he might not rank up to Vegeta and Goku’s status, here’s what they tell us about his power level:

When first arriving on Earth, Nappa demonstrated his power by incinerating an entire city instantly. In his fight against the Z Fighters during the Vegeta Saga, Nappa is easily able to overpower their various tactics. He emerged unfazed by Krillin’s Scattering Bullet, resist Chiaotzu’s Farewell, Mr. Tien, and even survive Tien’s Spirit Tri-Beam, only damaging his armor (albeit Vegeta noted that it probably would have killed Nappa if he hadn’t seen the attack coming). He was also able to easily repel Krillin and Piccolo’s team attack while both using the Tri-Form and knock away Gohan’s rage-induced Masenko which even Vegeta warned him to be careful of. Against Goku, while initially beaten around in a humiliating fashion, once calming down Nappa proved able to compete against the improved foe. Despite this, he still was unable to harm Goku. Ultimately, Vegeta told Nappa to stand down, convinced that Nappa couldn’t defeat Goku. When Nappa decided to entertain himself by killing Krillin and Gohan, Goku unveiled his Kaio-ken, which let him beat Nappa with one attack.

No, it’s not over 9,000 – but it’s still at a level that was dominant, especially at that point in DBZ.

His Fandom also goes on to share this detail about his overall power level, shared within the Weekly Shonen Jump:

Nappa’s Power Level is 4,000, as stated in Weekly Shōnen Jump, Daizenshuu 7 and a Q&A in Dragon Ball Full Color.

That said, we already knew we had to train to get extremely strong.

We’re going to be listing the goals of our Nappa Inspired Workout as follows:

• Nappa’s Massive Muscular Physique
• Nappa’s Incredible Strength and Power Level
• Nappa’s Speed and Endurance

While the main goals are going to be getting massive and strong we also don’t want to forget that Nappa is also a powerful Saiyan warrior that has enhanced endurance, speed and obviously powerful fighting abilities.

For that reason I’ll also be building this one with some endurance and speed training in there that can be optional additional work on top of your weightlifting.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Nappa Workout Routine

Training Volume:

5-6 days per week

Explanation:

For this one we’re going to be training with weights five days a week and then adding in HIIT circuits, endurance work and extra core work on top of certain days for a full split. I’ll also be giving you guys an Saiyan Army General Circuit Test, which will be higher intensity inspired circuit workout that you can complete weekly, biweekly or monthly.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Nappa Workout Routine: Sample Schedule

Monday: Power Level 4000 Chest and Endurance Work

Tuesday: Power Level 4000 Legs and Core

Wednesday: Power Level 4000 Biceps, Triceps and HIIT Workout

Thursday: Power Level 4000 Shoulders and Core

Friday: Power Level 4000 Back and Endurance Work

Saturday: Optional Saiyan Army General Circuit Test

Sunday: Rest Day

Nappa Workout: Power Level 4000 Chest and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Bench Press

4×12, 10, 8, 5

Incline Dumbbell Press

3×12, 10, 8

Incline Chest Flys

3×10

Chest Dips

3×10

Decline Cable Flys

3×10

Endurance Work:

Run 20-30 Minutes

Nappa Workout: Power Level 4000 Legs and Core Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Back Squats

4×12, 10, 8, 5

Leg Press

3×12, 10, 8

Calf Raises (on Leg Press or Seated)

3×10

Hamstring Kickbacks or Curls

3×10

Quad Extensions

3×10

Core Work:

Weighted Sit Ups

3×25

Hanging Leg Raises

3×25

L-Sit Hold

3×30 Seconds

Nappa Workout: Power Level 4000 Biceps, Triceps and HIIT Workout

Warm Up:

5-10 Minute Incline Walk

Workout:

Preacher Curls

3×12, 10, 8

Overhead Tricep Extension

3×12, 10, 8

Alternating Dumbbell Hammer Curls

3×10 each arm

Cable Kickbacks

3×10 each arm

High Cable Curls

3×10

HIIT Workout: Complete 3 Rounds

Kettlebell Swings

3×25

Close to Wide Push Ups

3×20

Tricep Dips

3×15

Chin Ups

3×10

Nappa Workout Routine: Power Level 4000 Shoulders and Core Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Overhead Press

4×12, 10, 8, 5

Alternating Dumbbell Front Raises

3×12, 10, 8

Barbell Shrugs

3×10

Upright Rows

3×10

Lateral Raises

3×10

Core Work:

Cable Crunches

3×30

Hanging Knee Raises with Twist

3×30

Plank Hold

3×60 Seconds

Nappa Workout Routine: Power Level 4000 Back and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Deadlift

4×12, 10, 8, 5

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×10

Wide Grip Pull Ups

3×10

Close Grip Cable Rows

3×10

Endurance Work:

Run 20-30 Minutes

Nappa Workout: Saiyan Army General 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!)

Saiyan Army General Circuit Test: Complete for Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Goblet Squats

20 Sit Ups with Twist

15 Plank to Push Ups with Weight on Back

10 Pull Ups

Nappa Workout: 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

Nappa Workout: Optional Additional Training Resources

HIIT Training Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.