We haven’t had another character added to our Dragon Ball Z Inspired Workouts Database in quite a bit so I thought it was time to amend that.
Thankfully our DBZ database is one of our biggest on the entire site, but I still like to add a character to each every once in a while to make sure they’re getting some fun updates.
Plus it reminds you guys of their existence and you end up bringing in some more fun requests.
We have had other Androids hit our DBZ routines like Android 17 and Android 18, which was another reason it felt important to be able to get Android 16 into the database as well.
Android 16 Stats:
Real Name: Android 16
Height: 7’1
Weight: N/A
Anime/Manga: Dragon Ball Z
Powers: Yes
Android 16 is a behemoth and definitely joins the category that we have within our Anime Workouts Database.
We only have about a dozen or so, but they definitely bring up our average height range a bit.
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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Android 16 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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Android 16 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 Android 16 I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
Android 16 is Dr. Gero’s sixteenth Android creation, whose template was Gevo. He was initially designed to serve Gero’s vendetta against Goku, who overthrew the Red Ribbon Army as a child but is later deemed unfit for activation.
Because we made mention to his status as a behemoth among our anime characters I’m also going to share a snippet from his appearance section as well:
Android 16 is easily the tallest of all Androids in the entire “Dragon Ball” franchise, towering at over double the heights of Androids 18 and 17.
Which doesn’t necessarily matter for the build of our workout, but does at least bring attention to something I made a focus above.
When we move down into his powers and abilities section we can learn a lot about 16’s overall power level:
Originally, Android 17 claimed in the anime after scanning him from within his containment pod that 16 was weaker than himself, but this most likely due to him being inactive at the time. Android 16 is revealed to be the most powerful of the Red Ribbon Androids, other than Cell. In Dragon Ball Z Kai, Dr. Gero stated that Android 16 himself can doom the entire planet. Android 16’s power was on par with Imperfect Cell after the latter had increased his power from absorbing energy from several hundred thousand people on Earth, though he was no match for Semi-Perfect Cell, who took his punches without so much as flinching. After being repaired and modified by Bulma and Dr. Brief, Android 16 proved able to restrain Perfect Cell for a good period of time.
We know that he has incredible strength, speed, endurance and all that come from being a warrior (albeit an android warrior) within DBZ.
That said, a big focus will be his size, focusing on mass gain.
That means the goals for our Android 16 Inspired Workout are:
- Android 16’s Muscle Mass and Size
- Android 16’s Strength and Speed
- Android 16’s Endless Android Endurance
We have our work cut out for us, but we also can follow a fun weightlifting structure that allows us to immediately shoot for the muscle mass, size, strength and speed all at once.
That leaves us with just the endurance work to tack on top, which is the lowest priority of the main goals.
This one will be super high volume to build around muscle endurance as well, but it can easily be scaled down to five days if needed or you can even start with our Beginner Behemoth Workout.
If you’re not ready to jump into weights you can also consider starting with one of our other Beginner Workouts as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Android 16 Workout Routine
Training Volume:
6 days per week
Explanation:
For this one we’re going to be training with one of my favorite splits that allows us to hit every body part separately each day of the week. This also gives us some room for cardio within our training to stay lean and work one endurance and overall health as well.
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.
Android 16 Workout Routine: Sample Schedule
Monday: Sixteenth Creation Chest
Tuesday: Sixteenth Creation Biceps
Wednesday: Sixteenth Creation Legs
Thursday: Sixteenth Creation Shoulders
Friday: Sixteenth Creation Triceps
Saturday: Sixteenth Creation Back
Sunday: Rest Day
Android 16 Workout: Sixteenth Creation Chest
Warm Up:
10-15 Minute Incline Walk
Main Compound:
Barbell Bench Press
Warm Up: Complete 2-3 Sets
Working Sets (RPT): 4×6, 8, 10, 12
Accessory Work:
Weighted Dips
3×10
Incline Dumbbell Bench Press
3×12, 10, 8
Chest Flys
3×15
Decline Hammer Strength
3×10
Optional Endurance Work:
30-60 Minutes of Varied Cardio
Switch it up with long distance cardio, HIIT and other formats.
Some fun options are listed below with “Alternative Endurance Training”.
Android 16 Workout: Sixteenth Creation Biceps
Warm Up:
10-15 Minute Incline Walk
Main Compound:
Preacher Curls
Warm Up: Complete 2-3 Sets
Working Sets (RPT): 4×6, 8, 10, 12
Accessory Work:
Alternating DB Hammer Curls
3×10 each arm
High Cable Curls
3×12, 10, 8
Chin Ups
3×15
21s (Bicep Curls)
3×10
Optional Endurance Work:
30-60 Minutes of Varied Cardio
Switch it up with long distance cardio, HIIT and other formats.
Some fun options are listed below with “Alternative Endurance Training”.
Android 16 Workout: Sixteenth Creation Legs
Warm Up:
10-15 Minute Incline Walk
Main Compound:
Back Squats
Warm Up: Complete 2-3 Sets
Working Sets (RPT): 4×6, 8, 10, 12
Accessory Work:
Quad Extensions
3×10
Leg Press
3×12, 10, 8
Hamstring Curls
3×15
Glute Bridges
3×10
Optional Endurance Work:
30-60 Minutes of Varied Cardio
Switch it up with long distance cardio, HIIT and other formats.
Some fun options are listed below with “Alternative Endurance Training”.
Android 16 Workout: Sixteenth Creation Shoulders
Warm Up:
10-15 Minute Incline Walk
Main Compound:
Overhead Press
Warm Up: Complete 2-3 Sets
Working Sets (RPT): 4×6, 8, 10, 12
Accessory Work:
Lateral Raises
3×10
Upright Rows
3×12, 10, 8
Barbell Shrugs
3×15
Front Raises with Dumbbells
3×10
Optional Endurance Work:
30-60 Minutes of Varied Cardio
Switch it up with long distance cardio, HIIT and other formats.
Some fun options are listed below with “Alternative Endurance Training”.
Android 16 Workout: Sixteenth Creation Triceps
Warm Up:
10-15 Minute Incline Walk
Main Compound:
Skull Crushers
Warm Up: Complete 2-3 Sets
Working Sets (RPT): 4×6, 8, 10, 12
Accessory Work:
Tricep Cable Kickbacks
3×10 each arm
Reverse Grip Cable Pushdowns
3×12, 10, 8
Weighted Tricep Dips
3×12
Overhead Tricep Extensions
3×10
Optional Endurance Work:
30-60 Minutes of Varied Cardio
Switch it up with long distance cardio, HIIT and other formats.
Some fun options are listed below with “Alternative Endurance Training”.
Android 16 Workout: Sixteenth Creation Back
Warm Up:
10-15 Minute Incline Walk
Main Compound:
Deadlifts
Warm Up: Complete 2-3 Sets
Working Sets (RPT): 4×6, 8, 10, 12
Accessory Work:
Bent Over Rows
3×10
Close Grip Cable Rows
3×12, 10, 8
Wide Grip Pull Ups
3×12
Close Grip Pulldowns
3×10
Optional Endurance Work:
30-60 Minutes of Varied Cardio
Switch it up with long distance cardio, HIIT and other formats.
Some fun options are listed below with “Alternative Endurance Training”.
Android 16 Workout: Alternative Endurance Training
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
Android 16 Workout: Optional 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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