Physique Breakdown

Height: 5’9” (1.75 m)
Weight: 137 lbs (62 kg)

Son Goku, the Saiyan raised on Earth, is the gold standard for lean, explosive, and functional strength. Goku’s physique is not about being the biggest guy in the room, but about effortless athleticism: wide shoulders, strong arms, a rock-solid core, and legs built for sprinting, leaping, and high-impact kicks. He’s carved from years of martial arts, survival, and fighting for the fate of the world.

In real-world terms, picture an elite gymnast, mixed with a martial artist and a parkour athlete: crazy agility, muscle definition, and balance. AKA the kind of body that can throw a Kamehameha or land a perfect backflip.

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

Goku didn’t always look like a superhero—his gains came from endless training, eating, and pushing past limits. To build a Goku-like body, focus on the basics:

• Protein Every Meal: Aim for ~0.8–1g protein per lb of bodyweight daily. Saiyan genetics are a cheat code, but you’ll still need chicken, fish, tofu, eggs, and Greek yogurt to grow.

• Caloric Surplus (Gradual): Eat about 300–500 calories above maintenance for steady muscle gain. Go for rice, potatoes, oats, and healthy fats like avocado or peanut butter. Goku didn’t get strong overnight. patience > dirty bulking.

• Nutrient Timing: Fuel up like you’re training for the World Tournament. Have carbs and protein before/after workouts (think: rice bowl and eggs, or a shake with banana and whey). Maximize your energy and recovery.

Lean Out

Goku’s look is ultra-lean, not bulky, so the secret is to lose fat without losing that hard-earned muscle:

• Slight Calorie Deficit: Cut 200–300 calories from your daily needs. Focus on veggies, lean protein, and high-fiber carbs—ditch junk food unless it’s a rare “Senzu Bean” cheat meal.

• Keep Protein & Lifting High: Don’t drop the weights or protein when cutting. Your body needs the signal to stay muscular.

• Dynamic Cardio: Use moderate cardio 2–3 times a week—martial arts drills, sprints, jump rope, or even playing sports. Goku’s adventures are basically HIIT, so get your heart and legs moving.

Consistency & Lifestyle

Goku’s world isn’t just training—he’s balancing fatherhood, friends, and (oh yeah) saving the universe. Consistency matters most:

• Meal Prep & Routine: Pack healthy meals/snacks so you’re never caught off guard. Goku’s always ready to eat after training—keep protein bars, fruit, or nuts handy.

• Recovery & Sleep: Even a Saiyan rests (sometimes). Shoot for 7–8 hours per night to maximize gains—remember, Goku trains harder and sleeps deeper than most.

• Balance and Moderation: Goku loves a feast and a laugh. A cheat meal or night out won’t destroy your progress—just don’t let it become your regular routine. Train, eat, laugh, repeat.

Character Background

Goku started out as a wild kid with a tail, raised in the mountains by Grandpa Gohan. He trained under Master Roshi at Turtle School, learning the value of hard work, humility, and playfulness.

Goku’s early years were built on simple training—carrying milk, running with weighted shells, and sparring daily. But his growth exploded when he found mentors, rivals (Vegeta, Piccolo, Krillin), and new worlds to challenge him.

Goku’s “training” has never been just about reps and sets: it’s about surviving the wild, facing defeat, and coming back stronger every single time.

Gravity chambers, battles on Namek, and training with the gods themselves meant he always found a way to push past his limits. For us, Goku’s story is about progress through persistence and positivity.

Whether you’re juggling work, school, or responsibilities, remember: consistency and a never-give-up attitude is how you win. There are no shortcuts—just energy, grit, and loving the journey.

Abilities and Powers

Goku’s Saiyan powers are legendary. Including superhuman strength, speed, and reflexes that allow him to dodge lightning-fast attacks, shatter mountains, and go toe-to-toe with gods.

His ability to learn, adapt, and overcome is what sets him apart: every defeat or setback becomes a stepping stone to the next transformation, from Kaio-ken to Super Saiyan to Ultra Instinct.

He’s mastered flight, energy blasts, and hand-to-hand combat, but what really makes Goku invincible is his spirit: a willingness to train in impossible conditions (like 100x gravity), battle back from the brink, and keep a pure heart no matter the stakes.

Over time, Goku’s skills expand far beyond brute force and he becomes a master of technique, strategy, and self-improvement. For anyone training in his footsteps, the lesson is simple: don’t just chase numbers but build real, adaptable athleticism and never stop leveling up.

Training Influence: Goku’s powers demand an athletic, full-body approach. You want a strong core, fast footwork, and the ability to push through fatigue. The Goku way is about agility, endurance, and power—plus mental resilience. Train to move like a martial artist, not just a weightlifter: light, explosive, and ready for anything.

Disclaimer

Remember Goku may heal with Senzu Beans or come back from near-death for a power-up—you can’t. Train smart, listen to your body, and be patient with your progress. No Saiyan shortcuts, just hard work, fun, and incremental gains. If Goku’s journey teaches anything, it’s that setbacks are part of the path. Stay safe, enjoy the ride, and never lose your love for the game.

5-Day Workout Plan

(Martial Arts Split + Full-Body Power to build a balanced, fast, and athletic physique.)

This plan is designed to give you Goku’s blend of power, speed, and endurance with no gravity chamber required. You’ll hit different energy systems every day, alternating upper/lower, martial arts conditioning, and a circuit for true Saiyan stamina.

Time to train like you’re aiming for Ultra Instinct!

Day 1: Upper Body – Chest, Back, Shoulders, Triceps

Warmup Cardio
• 5 minutes jump rope or shadowboxing
• Arm circles, shoulder and chest stretches

Compound Exercises
• Bench Press – 4×8-12
• Seated Dumbbell Shoulder Press – 3×8-12

Accessory Movements
• Cable flies – 3×10
• Dips (bars or bench) – 3×AMRAP
• Tricep Overhead Extension (band/cable) – 3×15

Optional Finisher
• Diamond Push-Ups – 2×AMRAP

Day 2: Lower Body – Legs, Glutes, Explosiveness

Warmup Cardio
• 5 minutes light jog or cycling
• Dynamic leg swings and hip openers

Compound Exercises
• Bulgarian Split Squat – 3×10 each leg
• Dumbbell Romanian Deadlift – 3×10

Accessory Movements
• Calf Raises – 4×20
• Walking Lunges – 3×12 each leg
• Glute Bridge – 3×15

Optional Finisher
• Jump Squats – 2×10

Day 3: Martial Arts/Conditioning

Warmup Cardio
• 5 minutes jump rope or fast footwork drills
• Torso twists, dynamic side bends

Compound Exercises
• Plank Walkouts – 3×5
• Bear Crawls – 3×20 meters

Accessory Movements
• Hanging Knee Raises – 3×12
• Russian Twists – 3×20
• Agility Ladder Drills – 3× down-and-back

Optional Finisher
• Jump Rope – 2×1 minute (as fast as possible)

Day 4: Upper Body - Back, Biceps, Grip, Shoulders

Warmup Cardio
• 5 minutes rowing or jump rope
• Band shoulder and lat stretches

Compound Exercises
• Chin-Ups or Neutral Grip Pull-Ups – 4×AMRAP
• Incline Dumbbell Press – 3×10
• One-Arm Dumbbell Row – 3×10 each arm

Accessory Movements
• Seated Cable Row (or resistance band) – 3×12
• Dumbbell Curl – 3×12
• Lateral Raise – 3×12

Optional Finisher
• Static Hang – 2×AMRAP

Day 5: World Tournament Circuit

Warmup Cardio
• 5 minutes jogging, skipping, or martial arts footwork
• Dynamic stretches (arm circles, leg swings, trunk rotations)

Compound Exercises
• Burpees – 3×10
• Dumbbell Thrusters – 3×12

Accessory Movements
• Push-Ups – 3×15
• Bodyweight Squats – 3×20
• Mountain Climbers – 3×20

Optional Finisher
• 1 mile run FOR TIME (summon that Saiyan sprint!)

Upgrade to the full 6-Week Goku Program by joining the academy
Get progressive overload, detailed warm-ups, weekly training calendars, and an upgrade your workout tool to expand any character workout to 6 weeks!