The Future Trunks Workout

Physique Breakdown

Height: 5’7” (1.70 m)
Weight: 138 lbs (62.5 kg)

Trunks, the hero from a ruined future, blends powerful Saiyan genetics with years of hard survival training. His physique is athletic and streamlined, shaped by necessity rather than luxury. Trunks is not the bulkiest fighter, but his lean muscle, speed, and definition reflect a life spent running, climbing, fighting, and adapting to hardship.

Picture a street-level acrobat mixed with a martial arts champion—every muscle is functional, built for movement, and ready for sudden battle. His body is a testament to resourcefulness, bodyweight mastery, and the relentless will to survive and overcome.

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

Trunks fuels his strength with discipline and adaptation. Every meal is chosen to keep him strong, quick, and able to recover after high-rep training.

• Protein Every Meal: Aim for about 1g protein per pound of bodyweight daily. Trunks depends on eggs, lean meats, tofu, Greek yogurt, and beans to stay recovered and strong.

• Caloric Surplus (Gradual): Eat 200 to 400 calories above maintenance with balanced, whole foods. Stick to rice, potatoes, oats, fruit, and healthy fats like nuts and olive oil for lean muscle without excess bulk.

• Nutrient Timing: Surround workouts with carbs and protein—rice and chicken before, banana or shake after. This supports muscle repair and keeps you going through demanding sessions.

• Micronutrient Focus: Prioritize vegetables and fruit for health, immunity, and the ability to push through tough times. Trunks doesn’t get sick days.

Lean Out

Trunks is always ready for action. Getting lean means staying agile and battle-ready.

• Slight Calorie Deficit: Drop 200 to 300 calories below your maintenance level. Use lean protein, high-fiber carbs, and plenty of veggies to stay energized and satisfied.

• Maintain Protein & Lifting: Keep protein high and bodyweight workouts intense, even when cutting. This protects muscle and keeps you strong in a calorie deficit.

• Smart Cardio: Train cardio two or three times a week with practical, high-intensity sessions—sprints, jump rope, or stair runs. Trunks trains to escape, pursue, and survive.

Consistency & Lifestyle

Trunks’s edge is his relentless routine. Even in chaos, he never lets the basics slide.

• Meal Prep & Routine: Always plan ahead—cook chicken or tofu, boil eggs, and keep protein snacks on hand. Trunks is never caught unprepared.

• Recovery & Sleep: Seven to eight hours of sleep each night is vital—there’s no healing pod in the future. Rest is when your body rebuilds.

• Balance and Moderation: Even in tough times, Trunks finds small comforts. Enjoy a treat on occasion, but let discipline and focus win most days. Consistency is the key to surviving any challenge.

Character Background

Trunks was born into adversity, the son of Vegeta and Bulma in a timeline torn apart by androids and destruction.

With society in ruins and threats at every corner, he had to adapt from a young age, learning to fight, think fast, and build strength using whatever the world provided.

He trained in abandoned buildings, ran through ruined streets, and used bodyweight exercises, sword drills, and pure grit to survive. Every day, Trunks faced setbacks, loss, and moments when hope was scarce, but he turned that struggle into fuel for improvement.

Traveling back in time, Trunks stood out among the Z Fighters for his hybrid style—mixing acrobatics, martial arts, and calisthenics.

His training has always been creative and intense, relying on high-rep, no-equipment sessions that keep him sharp, lean, and fast on his feet.

Trunks proves that you don’t need the perfect environment or fancy gear: just relentless drive, adaptability, and the will to keep going, no matter how rough the future looks.

Abilities and Powers

Trunks’s abilities are a mix of Saiyan heritage and years of relentless survival training. He has superhuman strength, speed, and endurance—enough to leap rooftops, shatter steel, and keep fighting through exhaustion.

His mastery of ki allows him to fly, fire precise energy attacks like the Burning Attack, and power up in an instant. Trunks’s body can absorb punishment and recover quickly, but his real strength is adaptability: he learns fast and uses every battle to become tougher, smarter, and more skilled.

His fighting style is versatile, blending swordsmanship, martial arts, and athletic movement. Trunks uses his agility to dodge, outmaneuver, and counter, proving that brains matter just as much as brawn.

No matter the odds, he stays calm under pressure, turning each setback into a lesson and every victory into motivation for more growth.

Training Influence: Trunks’s program is based on calisthenics and real-world functional strength. In a ruined future, he depended on push-ups, pull-ups, handstands, sprints, and creative movement to stay strong and survive.

This plan focuses on high-rep, bodyweight exercises, explosive drills, and practical conditioning. Every session is about being ready for anything, anywhere, with nothing but your body and your resolve.

Disclaimer

Trunks has survived battles that would wipe out a city, but you are not half-Saiyan. Always warm up, use perfect form, and listen to your body. Rest and recovery matter—there are no shortcuts or magic beans. Your progress is built from consistency, smart effort, and patience. Survival and strength are earned one workout at a time.

5-Day Workout Plan

(Calisthenics & Survival Focus – designed for functional strength, agility, and resilience.)

This 5-day plan draws on Trunks’s life in a world where equipment is rare and danger is everywhere. Every session is built around bodyweight mastery, explosive movement, and practical conditioning.

Day 1: Push (Chest, Shoulders, Triceps)

Warmup Cardio
• 5–10 minutes jump rope or brisk jogging
• Arm circles, shoulder stretches

Compound Exercises
• Standard Push-Ups – 4×15-20
• Decline Push-Ups (feet elevated) – 3×10-12

Accessory Movements
• Pike Push-Ups – 3×10
• Diamond Push-Ups – 3×AMRAP
• Dips (on parallel bars or between chairs) – 3×AMRAP

Optional Finisher
• Clap Push-Ups – 2×AMRAP

Day 2: Pull (Back, Biceps, Grip)

Warmup Cardio
• 5 minutes jogging or band pull-aparts
• Scapular pull-up holds

Compound Exercises
• Pull-Ups (overhand) – 4×AMRAP
• Chin-Ups (underhand) – 3×AMRAP

Accessory Movements
• Inverted Rows (under a bar or table) – 3×12-15
• Archer Pull-Ups (or assisted negatives) – 3×5-8 per side
• Towel Hangs (for grip) – 3×30 sec

Optional Finisher
• Australian Pull-Ups – 2×AMRAP

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

Warmup Cardio
• 10 minutes brisk walk, stair climb, or light run
• Dynamic leg swings, hip openers

Compound Exercises
• Bulgarian Split Squats – 4×12 each leg
• Pistol Squats (or assisted) – 3×6-8 each leg

Accessory Movements
• Walking Lunges – 3×20
• Nordic Hamstring Curls (feet anchored) – 3×6-8
• Calf Raises (on step) – 4×20

Optional Finisher
• Jump Squats – 2×15

Day 4: Core & Agility

Warmup Cardio
• 5 minutes jump rope or high knees
• Torso twists, side bends

Compound Exercises
• Hanging Knee Raises – 4×12
• Plank Walkouts – 3×8

Accessory Movements
• L-Sit Holds (on ground or bars) – 3×30 sec
• Russian Twists – 3×20
• Mountain Climbers – 3×30

Optional Finisher
• Agility Ladder or Cone Drills – 3× down-and-back

Day 5: Full Body Conditioning

Warmup Cardio
• 5 minutes light jog or dynamic stretches
• Arm swings, leg swings

Compound Exercises
• Burpees – 4×15
• Pull-Ups – 3×AMRAP

Accessory Movements
• Push-Ups – 3×20
• Split Squat Jumps – 3×12
• Plank – 2×1 minute

Optional Finisher
• 1 mile run FOR TIME

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