Future Trunks Workout: Train for Mass like a Saiyan-Earthling!

We have had Trunks hit the site a few times now, most recently getting our Trunks Calisthenics Workouts.

Prior to that we had a fun circuit added to our Dragon Ball Workouts Database, which is one of the largest mini-databases on the entire site, but now you guys specifically want a full weight training variation.

And hey, I totally stand behind it. This is the type of routine I would personally prefer as well.

We have a few other DBZ characters that are going to be hitting the site in the next couple of months (we also recently saw Orange Piccolo, Cheelai and Cumber), but I made sure to bump this one up a few pegs so we could complete both variations that Trunks deserves.

Future Trunks Stats:

Real Name: Trunks

Height: 5’7 (as teen)

Weight: 132 lbs. (as teen)

Anime/Manga: Dragon Ball Z

Powers: Yes

Trunks is pretty short, similar to a lot of the other DBZ characters we’ve had on the site, coming in nearly a full foot shorter than what we’d consider a behemoth among our male characters inside the Anime Workouts Database.

That said, his 132 pounds does seem a bit light for the amount of mass he clearly has.

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 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.

We have obviously already learned a lot about Future Trunks in our other workouts, but I’ll still be pulling a bunch of information for us here for any members who strictly land on this one.

We’ll be starting with his bio section (which is quite beefy) from his Wiki Fandom page, that leads with this:

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.

For our fans of Dragon Ball Super they also go on to mention his appearance in that in his bio section:

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.

When we move down into his appearance section we can skip the majority of what they say and just point out what they say about his build.

Here’s how they break down the first portion of it:

Trunks is a slim yet well-built young man of below average height and light skin-color; his facial features and skin-tone are inherited from his father. He has blue eyes, and hair colored either lavender, purple or blue depending on the media, that is soft and straight that parts from the top of his head to frame both sides of his face reaching his ears with two loose strands over his forehead; traits he inherited from his mother. In his childhood, his hair parted at his right temple with strands hanging out and the top of his head sweeping to the left. As a teenager on, his hairline parted at the center of his head.

“Slim yet well-built” isn’t exactly how I would describe it, but it does the job.

Moving down into Future Trunks’ powers and abilities they give an extremely long breakdown that feels never ending, going through each section of his story as he continued to get stronger.

In order to save some space I’ll be sharing a piece about his power level growing through his training:

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.

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 may not be dealing with one of the strongest characters in all of Dragon Ball, but we’re dealing with an extremely powerful one that continues to rank within the top ten after he increases his level through training.

The goals for our Future Trunks Inspired Workout are going to be:

• Future Trunks’ Muscular and Shredded Aesthetic
• Future Trunks’ Superhuman Strength and Speed
• Future Trunk’s Superhuman Endurance and Mobility

The main goal for this one is going to be Future Trunks mass. He has a great aesthetic that most of our SHJ Army members strive for – and thankfully the strength and speed needed for this routine will be built right into that.

Tack on the fact that we’ll be using some extra endurance and intensity to stay shredded like Trunks and the whole thing comes together nicely.

This one might be a bit intense for some beginners, so I would recommend starting with one of our Beginner Workouts – with the Beginner Behemoth Workout being the best option – but you can also decide to scale this one down a bit if you’re familiar with scaling.

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Future Trunks Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be training with 5 days of weight training and then a final [optional] day devoted to a Saiyan-Earthling Circuit Test that you can tack on top weekly, biweekly or monthly when you want to scale up. We’ll also have saiyan endurance included within our daily lifting, so it will be your job to include that as needed/desired.

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 Workout: Sample Schedule

Monday: Saiyan Chest Day

Tuesday: Saiyan Leg Day

Wednesday: Saiyan Arm Day

Thursday: Saiyan Shoulder Day

Friday: Saiyan Back Day

Saturday: Active Rest or Saiyan-Earthling Hybrid Circuit Test

Sunday: Rest Day

Future Trunks Workout: Saiyan Chest Day

Warm Up: 

10-30 Minute Incline Walk

(Vary this in length depending on how much you’re going to finish your workout with)

Workout: 

Bench Press

4×6, 8, 10, 12 [RPT]

Incline Dumbbell Bench Press

3×12, 10, 8

Cable Chest Flys

3×10

Weighted Dips

3×10

Sit Ups

3×20-30

Saiyan Endurance Work: 

20-60 Minutes of Varied Endurance Training (Resources Below)

Future Trunks Workout: Saiyan Leg Day

Warm Up: 

10-30 Minute Incline Walk

(Vary this in length depending on how much you’re going to finish your workout with)

Workout: 

Back Squat

4×6, 8, 10, 12 [RPT]

Leg Press

3×12, 10, 8

Calf Raise on Leg Press

3×10

Hamstring Curls

3×10

Hanging Leg Raises

3×20-30

Saiyan Endurance Work: 

20-60 Minutes of Varied Endurance Training (Resources Below)

Future Trunks Workout: Saiyan Arm Day

Warm Up: 

10-30 Minute Incline Walk

(Vary this in length depending on how much you’re going to finish your workout with)

Workout: 

Preacher Curls

3×12, 10, 8

Seated Overhead Press

3×12, 10, 8

Alternating Dumbbell Curls

3×10 each arm

Cable Tricep Pushdowns

3×10

EZ Bar 21s

3×21

Cable Tricep Kickbacks

3×10 each arm

Saiyan Endurance Work: 

20-60 Minutes of Varied Endurance Training (Resources Below)

Future Trunks Workout: Saiyan Shoulder Day

Warm Up: 

10-30 Minute Incline Walk

(Vary this in length depending on how much you’re going to finish your workout with)

Workout: 

Overhead Press

4×6, 8, 10, 12 [RPT]

Barbell Shrugs

3×15, 12, 10

DB Front Raises

3×10

Hang Cleans

3×10

V-Ups

3×20-30

Saiyan Endurance Work: 

20-60 Minutes of Varied Endurance Training (Resources Below)

Future Trunks Workout: Saiyan Back Day

Warm Up: 

10-30 Minute Incline Walk

(Vary this in length depending on how much you’re going to finish your workout with)

Workout: 

Deadlift

4×6, 8, 10, 12 [RPT]

Barbell Rows

3×12, 10, 8

Wide Grip Pulldowns

3×10

Weighted Chin Ups

3×10

Toes to Bar (or Knee to Elbow)

3×20-30

Saiyan Endurance Work: 

20-60 Minutes of Varied Endurance Training (Resources Below)

Future Trunks Workout: Saiyan-Earthling Hybrid 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-Earthling Hybrid Circuit Test: Complete 4 Rounds for Time

40 Kettlebell Deadlifts

30 Clap Push Ups

20 KB Goblet Squats

15 Hanging Leg Raises

10 KB Curl To Press

Future Trunks 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

Future Trunks 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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