Future Trunks Calisthenics Workout: Train to Get Jacked!

Last updated on November 13th, 2024 at 05:56 pm

Future Trunks is jacked. That’s why our original Trunks Inspired Workout revolved around weight training instead of calisthenics.

But, we have tons of members in The SHJ Army that want to see what it would look like if we were trying to get the Future Trunks aesthetic with strictly bodyweight training – so here we are.

Trunks was one of my favorite characters growing up, specifically Future Trunks, so I’m definitely going to be basing this one around some of the training that helped me achieve a similar aesthetic myself.

I’ll be having some fun with it and it will definitely be intense, but I’ll do my best to make sure all levels can still jump in and scale if needed so all members can utilize it.

Future Trunks Stats:

Real Name: Trunks

Height: 5’7

Weight: 132 lbs.

Anime: Dragon Ball Z

Powers: Yes

Trunks is actually pretty short, but we’re used to that from Dragon Ball characters (for the most part).

He is a couple inches above the shortest range we’ve seen, but nearly a foot below what we’d consider a behemoth within our Anime Workouts Database.

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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Future Trunks 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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Future Trunks 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 Future Trunks I’ll be pulling right from his Wiki Fandom page starting with his bio section here:

Future Trunks is a Saiyan-Earthling hybrid and the son of Vegeta and Bulma, both from an alternate future. By the time Present Trunks was born, the timeline had been drastically altered by Future Trunks’ and Cell’s trips to the past. Therefore, the two Trunks had completely different lives (as opposed to those who lived before the Time Machines arrived, who lived exactly the same lives as their counterparts until the point at which the two timelines diverge, three years before the androids arrived).

Well-mannered, serious and very cautious, Trunks hails from an alternate timeline in which Future Androids 17 and 18 murdered the Dragon Team and proceeded to create an apocalyptic anarchy on Earth. Trunks is trained by Future Gohan as a teenager and becomes a gifted fighter, swordsman and a Super Saiyan, which are traits that aid him greatly in the battle against the Androids after traveling back in time in order to save his own future.

More than 10 years later, Future Trunks would return in Dragon Ball Super, this time fighting against a mysterious entity referred to as Goku Black (and later his counterpart) wreaking havoc in the future. In the end, Trunks (with the help of Goku and Vegeta) neutralizes the threat, though unfortunately, Zamasu not only survives the ordeal, but he becomes an even bigger threat, to the point that Future Zeno was needed to erase him. Trunks himself is one of the three survivors and is currently living in another future timeline where another Future Trunks exists – created in the anime by Whis warning Future Beerus ahead of time to eliminate the soon-to-be rogue Supreme Kai, while in the manga Trunks and Mai travel to their timeline’s past and prevent Future Shin’s death with the blessing of Beerus as it will save his counterpart, thus eliminating the possibility of the Project Zero Mortals.

His bio section is much longer than we’re used to seeing and I included it all being that we’re dealing with a character that has shown up on multiple occasions, and each time is a different spin.

We can skip passed his appearance section considering we know exactly what we’re looking to accomplish in that regard and move into his powers and abilities.

Here’s how they start off for his powers and abilities section, though we will be following up with even more:

While training in the Hyperbolic Time Chamber with Vegeta, Future Trunks achieves the level of Super Saiyan Second Grade. His strength increases drastically to the point Vegeta says that Future Trunks is only a little bit weaker than him. At this point (in the anime only), Future Trunks is able to defeat Semi-Perfect Cell just by using his regular Super Saiyan form, though in the manga he requires his Super Saiyan Second Grade state like Vegeta does. It is later revealed that Future Trunks was holding back a lot of power and believes he is in fact stronger than Vegeta, with Krillin believing that Future Trunks could defeat Perfect Cell. In Super Saiyan Third Grade, Cell says that Future Trunks is stronger than him in his Perfect Form but cannot win because he sacrificed his speed. However, Cell was holding back the bulk of his power at the time, and Vegeta had consciously chosen not to attempt the Third Grade form because he realized the drawbacks of both states.

Future Trunks trains again with Vegeta in the Hyperbolic Time Chamber and they increase in power enough to become the only two Z Fighters capable of holding their own in a fight with a Cell Jr., using their Super Saiyan forms instead of the advanced states they previously used. However, Cell himself states that neither Future Trunks nor Vegeta compared to Super Saiyan Full Power Goku at his full strength. By the time Future Trunks goes back to the future, he is strong enough in Super Saiyan form to easily destroy Future Android 18, Future Android 17, and Future Imperfect Cell.

Future Trunks became much stronger thanks to continuous training and extra guidance under Future Shin, able to defeat Future Dabura as a Super Saiyan in the anime. In the manga, after Future Shin unlocked his dormant power with the ritual, Future Trunks became able to effortlessly wield the Z Sword. While only able to hold his own against Future Dabura as a Super Saiyan, he completely overwhelmed Future Dabura upon achieving Super Saiyan 2.

From there they move on to discuss even more training and strength that he gained from it.

One thing we can definitely make note of is the training that Future Trunks has put in to become such a strong Saiyan.

It’s training like this, and what we see all our Saiyans go through, that inspired me to originally start my own journey years ago.

Here’s how they break down the next section for us:

Later, when Future Trunks arrived in the past Goku and Vegeta assumed that it was Majin Buu who had defeated him. Future Trunks was shown to be able to fight on par with Super Saiyan 2 Goku in the same form – causing Goku to note that Future Trunks is even stronger than Gohan was at the Cell Games in the manga. In the anime, while he was no match for Super Saiyan 3 Goku, the older Saiyan along with Beerus and Whis are highly impressed with the power Future Trunks has. In the manga, he revealed he could enhance his Super Saiyan 2 power to practically equal Goku’s Super Saiyan 3 power.

Thanks to training in the past, Future Trunks’ power is greatly increased. Future Trunks as a Super Saiyan 2, proves strong enough to take on Future Zamasu, who was unable to land a single blow in return and would have won the fight had it not been for Future Zamasu’s immortality. In the manga, Goku states that strength-wise Future Zamasu is weaker than Future Trunks. Future Trunks was also able to best Goku Black in a sword duel, send him flying back with an attack, and also just survive Super Saiyan Rosé Goku Black’s fully charged Black Kamehameha.

We obviously know that this time we’re going to be strictly focusing on calisthenics training,

That means the goals for our Future Trunks Inspired Workout are:

• Future Trunks’ Muscular Shredded and Toned Physique
• Future Trunks’ Enhanced Strength and Speed
• Future Trunks’ Enhanced Stamina and Fighter Agility

For this the main focus is going to be achieving his aesthetic, and the strength and speed will come along with that.

Since we’re looking to tack on a ton of mass we’re actually going to really have to focus extra hard on making sure we are consistently hitting progressive overload.

We’ve done this for some other characters in the past, but we’re going to be adding some Future Trunks flair and intensity to it to make sure we do it right.

You can scale this one down by cutting down on some of that intensity, or you could even start with one of our Beginner Workouts, with the Beginner Ninja Workout and the Beginner Speedster Workout being the calisthenics variations.

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Future Trunks Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with a 3 day calisthenics split that focuses on upper and lower body hard two days and then hits everything the third day. We’ll also have our Hyperbolic Time Chamber Circuit Test that you can complete weekly, biweekly or monthly – though I built it to be able to scale back and fit in weekly so it’s a standard fourth day. The fifth day is optional Saiyan Endurance Work, but if you want to train like Trunks I personally think that one should be mandatory as well.

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.

Future Trunks Calisthenics Workout Routine: Sample Workout Schedule

Monday: Saiyan-Earthling Upper Body Focused Calisthenics

Tuesday: Hyperbolic Time Chamber Circuit Test

Wednesday: Saiyan-Earthling Full Body Calisthenics

Thursday: Saiyan Endurance Training

Friday: Saiyan-Earthling Lower Body Focused Calisthenics

Saturday: HIIT Workout C and Core C

Sunday: Rest Day

Future Trunks Calisthenics Workout: Saiyan-Earthling Upper Body Focused Calisthenics

Warm Up:

800m Run

Workout:

Clap Push Ups

3×30

Pike Push Ups

3×25

Dips

3×20

Chin Ups

3×15

Wide Grip Pull Ups

3×10

Blowout: 3 Rounds

A. Push Ups to Failure

B. Plank w/ Alternating Shoulder Taps x 40 [total]

C. Handstand Push Ups to Failure

Optional Core Work: 

Sit Ups with Twist

3×20-30

Hanging Knee Raises with Twist

3×20-30

Hollow Hold

3×30-60 seconds

Future Trunks Calisthenics Workout: Hyperbolic Time Chamber 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!)

Hyperbolic Time Chamber Circuit Test: Complete 5 Rounds for Time

20 Double Unders

10 Burpees

20 Jumping Jacks

10 Half Burpees

20 High Knees

10 Inch Worms

20 Butt Kickers

10 Explosive Push Ups

Future Trunks Calisthenics Workout: Saiyan-Earthling Full Body Calisthenics

Warm Up:

10-30 Minutes of Varied Cardio

Workout:

Wide to Close Push Ups

3×30

In and Out Jump Squats

3×25

Double Unders

3×20

Handstand Push Ups

3×15

Side Lunges

3×10 each leg

Blowout: 3 Rounds

A. Pull Ups x Failure

B. Plank x 60 Seconds

C. Jump Squats x Failure

Optional Core Work: 

V-Ups

3×20-30

Russian Twists

3×20-30

Plank Hold

3×60 seconds

Future Trunks Calisthenics Workout: Saiyan Endurance Training

For your endurance or HIIT 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

Future Trunks Calisthenics Workout: Saiyan-Earthling Lower Body Focused Calisthenics

Warm Up:

10-30 Minutes of Varied Cardio

Workout:

Alternating Pistol Squats

3×30 each leg

Glute Bridges

3×25

Jumping Lunges

3×20 each leg

Pause Squats (Stutter at Parallel or Below)

3×15

Wall Sit

3×60 Seconds

Blowout: 3 Rounds

A. Air Squats to Failure

B. Superman Hold x 60 Seconds

C. Box Jumps x 30

Optional Core Work: 

Sit Ups

3×20-30

Lying Leg Raises

3×20-30

Hollow Hold

3×30-60 seconds

Future Trunks Calisthenics Workout: 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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