Goku Training Plan (16-Week At-Home)

Ever since I was a young kid, I've wanted to be like Goku. His epic work ethic, unstoppable willpower, and let's not forget, that jacked physique, have always inspired me. I know I'm not the only one who feels this way. That's why I've channeled my years of experience as a personal trainer (and proud anime fanboy) into creating the 3-Level Super Saiyan Program!

But becoming like Goku is about more than just muscle mass and abs. Goku is fast, agile, strong, powerful, and his endurance is insane. That’s exactly what this training program is all about. It's designed to not only help you build muscle but also to boost your speed, agility, strength, and endurance, turning you into a well-rounded athlete, just like Goku. Whether you're just starting out or you're already training hard, this program will push you to new heights.

Let’s get ready to go Super Saiyan!

Level 1: (This is the part of the program available on Bootcamp that you’re currently on)

At the start of the Dragon Ball series, young Goku trained with Master Roshi to build a solid foundation of muscular endurance, cardiovascular capacity, and muscle mass. He would continue to build on this foundation for years, becoming incredibly powerful! That's exactly what Level 1 of this program is designed to do for you.

Level 1 spans 16 weeks and can be completed entirely at home with very minimal equipment. The program gradually increases in difficulty over these weeks, slowly building a foundation of muscle, endurance, core strength, and willpower. This gradual progression ensures that you effectively develop your physical abilities, preparing you for the next levels of training.

Level 2 & 3:

Once you have built a solid foundation you’re going to need to take your training to the next level if you want to continue making progress to becoming a Super Sayian athlete, and unless you have a gravity chamber like Goku’s on hand then that means getting into the gym and hitting the weights!

Level 2 & 3 of this program are available for free on my website!

https://www.demerspt.com/blog

REST TIMES GUIDELINES: (For The Level 1 Program)

Each workout in level one is broken down into two parts. A muscle and strength focused super set at the start of each workout and then a endurance focused circuit at the end of each workout.

For the strength-focused superset, take 20-60 seconds of rest between movements and then take a longer rest period of 60-120 seconds after completing one full round of the superset. Repeat this process until all sets are completed.

For the endurance-focused circuit, take as little rest as possible between movements and rounds, while still resting enough that you’re able to complete all your sets with good technique.

Equipment Needed- Jump Rope, Pull-Up Bar

Create your own TRX with towels

Dynamic Warm Up-

100 Jumping Jacks or 100 Jumps With Jump Rope

Hamstring Sweeps x30

World’s Greatest Stretch x10/side

Downward Dog To Plank x10