Gohan Calisthenics Workout: Train like The Strongest Saiyan!

Of course we’ve already seen Gohan here at Superhero Jacked within our fully loaded Dragon Ball Z Inspired Workouts Database.

But this time we’re going to be looking at our Gohan training from a calisthenics perspective – similar to how we revisited Goku and Vegeta with a calisthenics variation.

This one will also be a fun routine because at the time of writing our original Gohan Inspired Workout we didn’t have our Gohan Beast form, making him a clear frontrunner for one of the most powerful Dragon Ball Z characters.

We’ll have to rewrite a new top ten (or more) list of the most powerful Dragon Ball Z saiyans for our next one, and Gohan will be clearly topping the list.

Gohan Stats:

Real Name: Gohan

Height: 5’9

Weight: 134 lbs.

Anime/Manga: Dragon Ball

Powers: Yes

Gohan is actually moderately tall compared to male anime characters, but he is far off from being considered a behemoth among our Anime Workouts Database.

He is among the range that brings our average height up ever so slightly, but he would actually be considered below average height if we compared him to male celebrities and superheroes we’ve seen at SHJ.

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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Gohan Calisthenics 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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Gohan Calisthenics 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 Gohan we’ll be pulling right from his Wiki Fandom page, starting with what they lead us off with for a bio section:

Son Gohan is a half-breed Saiyan and one of the most prominent characters in the Dragon Ball series. He is the elder son of the series’ primary protagonist Goku and his wife Chi-Chi, the older brother of Goten, the husband of Videl and father to Pan. He is named after Goku’s adoptive grandfather, Gohan.

Unlike his father, Gohan lacks a passion for fighting (although, he does possess a strong power within him) and prefers to do so only when his loved ones are threatened. Nevertheless, Gohan fights alongside the Dragon Team in the defense of Earth for much of his life.

We will also obviously be basing this one on his aesthetics so that will play a large role in how we build out this workout.

One thing I will mention before we even move into what his Fandom page gives us for his power section (they go into a ton of detail) is a list of the powers and abilities that come with Gohan being a powerful saiyan:

• Superhuman Speed
• Superhuman Agility
• Superhuman Strength
• Superhuman Endurance
• Superhuman Athleticism
• Superhuman Durability

And the list goes on and on.

Now that we have that out of the way, though, we can go into the detail they give us with the backstory they use to do it:

Despite his lack of interest in competition and even less like of hurting people, Gohan is a prodigy whose innate talent and natural potential exceeds even his own father, therefore making Gohan one of the most powerful mortal warriors in Universe 7 and the multiverse as a whole. By age 10 (including the time spent in the Hyperbolic Time Chamber) Gohan’s power and raw skill was on par with Goku and likewise eclipsed all his allies before unlocking an even greater power that surpassed Goku as well. Much of this seemingly stems from his hybrid heritage as since early childhood, Gohan has shown within him a seemingly limitless dormant power, which only revealed itself when experiencing extreme emotional stress, losing most of his cognitive thought in the process. The earliest occurrence of this hidden power was as an infant when he about to crash into a tree when his stroller was accidentally released, giving him enough power to plow clean through the trunk unscathed. Even by normal Saiyan standards, Gohan’s increase of might from fear or anger is exceptionally greater, able to compete against the strongest enemies. Various people have note that Gohan’s potential is greater than what he knows himself. Even Old Kai, a Supreme Kai with the power to perceive and unlock one’s hidden potential, was baffled by the sheer vastness of Gohan’s inner capacities and struggled to release it.

As he got older and continued to train, he gradually became able to naturally access larger portions of his power while retaining conscious control of himself. It was not until he was a young adult could he fully access his true capacities at will. Even afterwards however, Gohan’s potential growth was still seemingly limitless as he would still show a mighty increase in power from his rage or desire, as would regularly training to which, Gohan’s natural growth rate is also remarkably high even by Saiyan standards. Despite originally retiring from fighting after getting married, which diminished his overall conditioning significantly, once he began training again, he quickly returned to peak performance and likewise with only his natural might he was able to compete against his foes of god-like levels. Both Goku and Vegeta agree that Gohan’s potential exceeded either of theirs even after they both obtained Super Saiyan Blue. Likewise, even after seeing Goku obtain Perfected Ultra Instinct, Piccolo openly believed Gohan could still surpass his father.

And now, on top of that, we know we have Gohan Beast.

Gohan Beast is an extremely powerful transformation that is unique to Gohan, and it has also been referred to, before being finalized, as Final Gohan.

During the anime it is heavily implied that Gohan, with this new form, is now the strongest among all the saiyans and enemies we’ve ever come across.

Which means we definitely will be training at an advanced level, but we’ll be doing this one strictly with calisthenics training so I’ll be making sure we have room for progressive overload to be able to fully working towards our Gohan power level.

The goals for our Gohan Inspired Workout are:

• Gohan’s Shredded and Muscular Aesthetic
• Gohan’s Superhuman Strength and Speed
• Gohan’s Superhuman Endurance and Stamina

We have our work cut out for us, but I’ll make sure to structure it in a way that’s scalable for all levels.

It might take some work to get rid of a bunch of volume within the workout.

You can also decide to start with our Beginner Ninja Workout or one of our other Beginner Workouts.

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Gohan Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training minimum 3 days per week, but I also recommend tacking on two extra days of training. One day will be superhuman endurance training and the other can either be the Gohan Beast Circuit Test OR one of our other circuit tests, Benchmark Workouts or alternative endurance circuits and training.

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.

Gohan Calisthenics Workout: Sample Workout Schedule

Monday: Beast Calisthenics A

Tuesday: Gohan Beast Circuit Test

Wednesday: Beast Calisthenics B

Thursday: Superhuman Endurance Work

Friday: Beast Calisthenics C

Saturday: Rest Day

Sunday: Active Rest Day

Gohan Calisthenics Workout: Beast Calisthenics A

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Push Ups

3×20

B. Jumping Lunges

3×20 [total]

C. Wall Sit Hold

3×60 Seconds

Tri-Set Two:

A. Chest Dips

3×15

B. Hanging Leg Raises

3×15

C. Half Burpees

3×10

Tri-Set Three:

A. Pull Ups

3×10

B. Toes to Bar

3×20

C. Alternating Pistol Squats

3×10

Gohan Calisthenics Workout: Gohan Beast 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!)

Clinical Finisher Center Circuit Test: Complete 4 Rounds For Time

Run 800M

35 Push Ups

30 Air Squats

25 Double Unders

20 Sit Ups with Twist

15 Plank to Push Ups

10 Chin Ups

Gohan Calisthenics Workout: Beast Calisthenics B

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Wide to Close Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. Hollow Hold

3×30 Seconds

Tri-Set Two:

A. Plank To Push Ups

3×12

B. Russian Twists

3×20

C. Inch Worms

3×10

Tri-Set Three:

A. Wide Grip Pull Ups

3×10

B. Wall Climbs

3×20

C. Plank Hold

3xFailure

Gohan Calisthenics Workout: Superhuman 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

Gohan Calisthenics Workout: Beast Calisthenics C

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Decline Push Ups

3×20

B. Alternating Box Step Ups

3×20 [total]

C. Superman Hold

3×30 Seconds

Tri-Set Two:

A. Tricep Dips

3×15

B. Bicycle Crunches

3×30

C. Flutter Kicks

3×50

Tri-Set Three:

A. Chin Ups

3×10

B. Sit Ups

3×20

C. Glute Bridges

3×15

Gohan Calisthenics Workout: Optional Additional 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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