Goku Workout and Diet Plan


Who doesn’t love the Dragon Ball series? Everyone seems to tune it at some point, even if it’s just to find out what all the buzz is about, and many people stick around because of all the action and fun.

If you’ve watched for long, you’ve probably noticed one character in particular. Goku is a protagonist on the shows and films, which means he’s in most episodes. Therefore, he’s an iconic figure, albeit cartoonish, and people want to look as ripped as him. He’s not bulked up or enormous; instead, he’s slimmer than many superheroes, especially in Super Saiyan Blue and Super Saiyan God. However, he’s always durable, fast, and agile.

If you want to be like Goku or at least exercise like him, you may wonder how he gets such solid muscle mass and how you can build your muscles similarly.

How You Can Become the Human Equivalent of Goku

Regardless of your age or athleticism, you aren’t going to look exactly like Goku because he’s a character on a cartoon-style television show. It’s important to note that your training may be different from Goku because you may have to lose weight or gain it to get a similar physique.

Goku is portrayed as being 5’9” and weighing between 185 and 200 pounds. Therefore, if you’re the same height as him, you may have no issues. If you’re taller or shorter, you may need to change your weight appropriately to get the same physique.

Along with such, you should note that the workout routine shown is different than what Goku does on the show because his workout won’t give you the body you need. Once you’ve got a similar physique, you may want to try some of the moves he does on the show to help you feel your inner superhero.

goku workout

The Goku Workout Program

While working out like Goku won’t help you attain superhuman strength, the ability to manipulate energy, or have super speed, you are sure to find that you feel better, get stronger, and have the energy necessary to perform daily activities. Goku himself trains six days a week and focuses on weight lifting with cardio and calisthenics added in for good measure. Here is the full Goku workout plan:


  • Triceps Pushdown – Using an angled or straight bar with a high pulley machine, grab the bar with the palms facing downward with your hands shoulder-width apart. Stand up straight with the neck in alignment and lean forward slightly. Bring your upper arms close to the body with the elbows bent at 90 degrees. Press the bar down to the floor, extending your arms down and slightly back. Bring the bar back to the starting point to complete the rep. Perform four sets at 12 reps each.
  • Incline Bench Press – Using an incline bench with a 30-45-degree angle, grab a barbell with appropriate weight or have it positioned over your head to grab when ready. Use an overhand grip with your hands shoulder-width apart and ensure that you’re positioned so that the barbell is over the chest. Extend the arms fully and lock out the elbows to stay in position. Using a controlled movement, lower the barbell straight down to the chest, approximately across the nipples. Pause for a moment and press the barbell straight up to the starting position. Repeat four sets with 12 repetitions each.


  • Bicep Curls – Holding dumbbells with the palms facing into each other or upward, slowly raise the dumbbells to the chest, bending the elbows and keeping the upper arms close to the body. Variations include keeping the palms facing up the entire time, turning the palms from inward to upward as you curl, and using an overhand grip. Perform four sets of 12 reps each.
  • Lateral Pulldowns – Using a pull-down machine, attach a wide bar to the pulley and adjust the machine pads to fit your height. Using the prescribed grips, grab the bar so that your palms face forward, which should be wider than shoulder-width apart. The arms should extend in front of you; lean back about 30 degrees, sticking out the chest and keeping the curve in your lower back. Bring the bar down until it touches the chest, ensuring that your shoulders are down and back. Squeeze the shoulder blades together and raise the bar back up. Perform four sets with 12 reps each.
  • One-arm Dumbbell Snatch – With one dumbbell, stand with it between your feet with the feet shoulder-width apart and abs tight. Make sure the hips are slightly back, and the working arm is strong and in position to grab the dumbbell. Grab the dumbbell with the working arm, push up with your legs or jump while lifting the dumbbell and shrugging your shoulder. Bend the elbow at the same time, keeping the dumbbell close to the body. With control, but quickly, raise the dumbbell over the head while squatting down, all in one fluid motion. Repeat four sets of 12 reps each (either four on each arm or two on each arm, depending on time and ability).

goku diet

The Goku Diet Plan

Regardless of how much you love the show, you are probably amazed every time you see him eat, as he can pack it away like nobody’s business. It is not recommended to inhale your food, though you may need to eat quite a bit throughout the day to keep up your stamina and energy. The workouts take a lot out of you, and the body needs to replenish so that it can break down muscle tissue and rebuild it.

You also have to take into account your metabolism; Goku seems to have a faster metabolism as shown when he grabs handfuls of food and stuffs himself full. Along with such, Saiyans have to eat up to 40 times more food than humans. Because you have no superpowers, you should probably shoot for about 2,500 to 3,000, depending on your metabolism and training methods.

Therefore, it’s a good idea to eat healthy, choosing more vegetables and fruits, as well as lean meat.

As far as getting results, these exercises and nutritional information can help you get on the right track. You can get ripped and have less body fat like Goku, allowing you to achieve your fitness goals and feel like a superhero.


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