The Gohan Workout

Physique Breakdown

Height: 5’9” (1.75 m)
Weight: 140 lbs (63.5 kg)

Gohan, in his Great Saiyaman phase, is the ultimate hybrid of scholar and superhero. His physique is athletic and functional—lean muscle, visible definition, and enough power to switch from school sports to city patrol at a moment’s notice.

Gohan’s look is neither oversized nor fragile: he’s built for speed, agility, and endurance, with strong legs, a defined core, and balanced upper body strength.

Picture a university-level athlete or all-rounder, with every muscle built for performance, not just show. Whether he’s leaping rooftops, flying, or dashing to class, Gohan’s body is primed for fast action and explosive movement.

Nutrition

Even a superhero can’t out train a bad diet! Be sure to eat properly to get the physique you’re looking for!

Build Mass

Gohan’s approach to nutrition is practical and consistent, fuelling both his studies and his hero training. Every meal supports performance, recovery, and long-lasting energy.

• Protein Every Meal: Shoot for 0.8–1g protein per pound of bodyweight each day. Gohan leans on chicken, fish, eggs, Greek yogurt, tofu, and protein shakes to recover and build muscle, whether at home or on the go.

• Caloric Surplus (Gradual): Add 200–400 calories over maintenance, using brown rice, whole-grain pasta, sweet potatoes, and healthy fats like olive oil, nuts, and seeds. Gohan builds muscle clean and slow, prioritising function over bulk.

• Nutrient Timing: Prioritize carbs and protein around your toughest sessions. Rice and eggs before a big workout, and a banana plus a shake after, will help you recover for both study and superhero work.

• Micronutrient Focus: Gohan keeps his brain and body sharp by loading up on fruits, leafy greens, and plenty of hydration especially during busy days.

Lean Out

Gohan always stays ready for action, never weighed down by extra body fat. When it’s time to reveal more definition:

• Slight Calorie Deficit: Drop 200–300 calories below maintenance. Focus on lean protein, high-fiber grains, and lots of vegetables to keep you energized and satisfied.

• Maintain Protein & Lifting: Even while cutting, Gohan keeps his protein high and his training hard. This signals the body to hold on to muscle and power while dropping fat.

• Smart Cardio: Two or three weekly cardio sessions utilising running, sprints, or fast-paced basketball to keep Gohan quick and his heart healthy for patrols and emergencies.

Consistency & Lifestyle

Gohan’s strength is in his routine and balance. No matter how busy life gets, his habits never falter.

• Meal Prep & Routine: He packs lunches and snacks—sandwiches, yogurt, trail mix, fruit—so he’s never caught hungry during school, hero patrol, or training.

• Recovery & Sleep: Seven to eight hours of sleep each night is a must. Rest is where the real growth happens, both in muscle and in mind.

• Balance and Moderation: Gohan enjoys family meals, desserts, and time with friends. He knows that the occasional treat won’t derail progress—consistency and moderation win the long game.

Character Background

Gohan is the son of Earth’s greatest fighter, but his path is defined by more than martial arts.

Raised with a love for learning and fighting, Gohan spent his early life saving the world, then dove headfirst into academics and everyday heroics.

In high school, he became the Great Saiyaman—balancing exams, sports, and city patrols under a secret identity.
His double life shaped every aspect of his training. Gohan learned to adapt his workouts to his schedule, training at odd hours, using city parks for sprints and bodyweight moves, and squeezing in gym sessions after class.

Every challenge, be it a surprise villain, a pop quiz, or a new patrol—became fuel to improve. For Gohan, progress is about embracing every part of his identity, never settling, and always finding a way to keep getting better—physically, mentally, and as a hero.

Abilities and Powers

Gohan’s half-Saiyan biology grants him remarkable strength, stamina, and speed—enough to outrun cars, leap buildings, and trade blows with the universe’s strongest. His ki mastery allows him to fly, unleash energy blasts, and transform when needed.

What truly defines Gohan is his adaptability: he can switch from classroom to battlefield in seconds, combining martial arts, athletic skill, and sharp thinking to handle any threat.
Whether he’s lifting heavy, sprinting to a rescue, or defending a classmate, Gohan’s power lies in his balanced approach.

His training is never static—he mixes weights, calisthenics, and athletic drills to stay ready for anything life throws his way.

Training Influence: Gohan thrives on a PPL/Upper-Lower split, letting him hit every muscle group hard while leaving time for studies, hero work, and rest.

This hybrid plan combines strength, athleticism, and practical skills—mirroring how Gohan juggles all sides of his life.

Disclaimer

Gohan can take hits from monsters, but you can’t. Warm up, use good form, and listen to your body. Rest and recovery are essential—there’s no instant healing. Strength, agility, and balance are built one workout, one day at a time. Your best is unlocked through smart effort, patience, and never giving up.

5-Day Workout Plan

(PPL & Athletic Hybrid – built for speed, balance, and real-world hero strength.)

This 5-day program is inspired by Gohan’s double life as a student and city defender. The split combines Push, Pull, and Legs days with upper and lower body focus, using a mix of free weights, machines, and bodyweight moves.

Day 1: Push (Chest, Shoulders, Triceps)

Warmup Cardio
• 5–10 minutes brisk jog or jump rope
• Arm swings, shoulder rotations

Compound Exercises
• Barbell Bench Press – 3×8-10
• Overhead Dumbbell Press – 3×10

Accessory Movements
• Incline Push-Ups – 3×15
• Cable or Band Triceps Pushdown – 3×12
• Dumbbell Lateral Raise – 3×12

Optional Finisher
• Diamond Push-Ups – 2×AMRAP

Day 2: Pull (Back, Biceps, Rear Delts)

Warmup Cardio
• 5 minutes rowing or jumping jacks
• Band pull-aparts, light arm swings

Compound Exercises
• Pull-Ups or Assisted Pull-Ups – 4×AMRAP
• Barbell or Dumbbell Row – 3×10

Accessory Movements
• Seated Cable Row – 3×12
• Dumbbell Bicep Curl – 3×12
• Face Pulls – 3×15

Optional Finisher
• Chin-Ups – 2×AMRAP

Day 3: Legs (Quads, Glutes, Hamstrings, Calves)

Warmup Cardio
• 10 minutes brisk walking or cycling
• Dynamic leg swings, lunges

Compound Exercises
• Barbell Back Squat or Goblet Squat – 4×10
• Romanian Deadlift (dumbbell or barbell) – 3×10

Accessory Movements
• Walking Lunges – 3×12 each leg
• Leg Extension – 3×15
• Standing Calf Raise – 4×15

Optional Finisher
• Box Jumps or Broad Jumps – 2×10

Day 4: Upper Body (Chest, Back, Shoulders, Arms)

Warmup Cardio
• 5 minutes light jog or elliptical
• Arm circles, band stretches

Compound Exercises
• Push-Ups – 3×20
• Pull-Ups – 3×AMRAP

Accessory Movements
• Dumbbell Bench Press – 3×10
• Seated Row or Inverted Row – 3×12
• Arnold Press – 3×10
• Triceps Dips – 3×AMRAP
• Bicep Hammer Curls – 3×12

Optional Finisher
• Battle Rope Slams or Med Ball Slams – 2×30 sec

Day 5: Lower Body (Glutes, Quads, Hamstrings, Calves, Core)

Warmup Cardio
• 10 minutes dynamic stretching and jogging
• Leg swings, hip openers

Compound Exercises
• Bulgarian Split Squat – 3×10 each leg
• Deadlift (barbell or kettlebell) – 3×8

Accessory Movements
• Step-Ups – 3×12 each leg
• Hamstring Curl (machine or Swiss ball) – 3×15
• Calf Raise – 4×15
• Plank – 3×1 min

Optional Finisher
• 1 mile run FOR TIME

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