Son Goku
Dragon Ball
Strength and conditioningCreator: Akira Toriyama
Goku trains relentlessly with very different teachers. From that comes a strength and conditioning proposal: three full-body sessions and moderate cardio.
- 3days a week
- 60min per session
- Gymequipment
- Strengthgoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He was created by Akira Toriyama and debuted on December 3, 1984 in Weekly Shōnen Jump, in the chapter “Bulma and Son Goku”.[1]
- He is based on Sun Wukong, the Monkey King of Journey to the West, with influences from Jackie Chan and Bruce Lee films.[1]
- He trained with Master Roshi, who taught him the Kamehameha, and with King Kai in the Other World.[1]
- He was born Kakarot, of the Saiyan race, and was raised on Earth by Grandpa Gohan.[1]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- Observation about the artwork: he is drawn with a martial artist’s musculature, defined and functional rather than bulky. This is a visual impression: the sources consulted give no measurements.
- Editorial hypothesis: what is useful from the work is varying the stimuli (strength, cardio, skill) and practicing consistently.
- His transformations and training pace are fiction: they are not a model for overload or for eating.
What we propose
General strength and conditioning: three full-body sessions with a barbell and dumbbells, plus two or three moderate cardio outings.
- Moderate cardio is done at a pace where you can speak in full sentences, without gasping.
- Alternate stimuli: a strength session, a cardio day, another strength session…
- How much you eat depends on your energy use, not on the character: work it out with the energy tool.
Son Goku
Dragon Ball
Train, rest, repeat.
Physical goal
- An athletic, resilient body: useful strength and good cardiovascular fitness.
- The ability to train regularly without accumulating fatigue.
- More energy day to day; the mirror is just one indicator among many.
Weekly routine: 3 days, full body
Original proposal, not official: gym, strength, sessions of about 60 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 4–6 | 90 s | |
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 4 × 4–6 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 4 × 4–6 | 90 s | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 2 × 6–10 | 2 min | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 2 × 6–10 | 2 min | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 2 × 8–12 | 75 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 2 × 8–12 | 75 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell Romanian deadliftTechnique: Bar close to the body; lower until you feel the hamstrings stretch. Alternative: Single-leg dumbbell Romanian deadlift | 4 × 4–6 | 90 s | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 4 × 4–6 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 4 × 4–6 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 6–10 | 2 min | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 2 × 6–10 | 2 min | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 2 × 8–12 | 75 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 2 × 8–12 | 75 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 4–6 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 4 × 4–6 | 90 s | |
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 4 × 4–6 | 90 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 2 × 6–10 | 2 min | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 2 × 6–10 | 2 min | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s | |
| Dead hangTechnique: Active shoulders, no swinging. Alternative: Farmer carry | 2 × 30–40 s | 60 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Negative chin-ups | 2 × 8–12 | 75 s |
Optional cardio
Tuesday, Saturday, Sunday, 30 to 40 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace, Rowing machine.
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[2]
What to eat
Sample day with carbohydrates for strength plus cardio: about 2,550 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,528kcal
Protein148g (23 %)
Carbs344g (54 %)
Fat67g (23 %)
At a body weight of 75 kg (just as an example), this is 2.0 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 80 g, Reduced-fat milk (2%) 250 g, Banana 118 g, Peanut butter 16 g.
Lunch
Chicken breast (skinless) 180 g, Pasta 300 g, Tomato sauce 150 g, White mushroom 100 g, Olive oil 13.5 g.
Snack
Plain yogurt, nonfat 170 g, Orange 131 g, Walnuts 20 g.
Dinner
Lentils 300 g, White rice 150 g, Carrot 100 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 80 g | 303 kcal | 10.5 g | 54.2 g | 5.2 g |
| Reduced-fat milk (2%) | 250 g | 125 kcal | 8.3 g | 12.0 g | 5.0 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Peanut buttersalted | 16 g | 96 kcal | 3.6 g | 3.6 g | 8.2 g |
| Subtotal | 464 g | 629 kcal | 23.6 g | 96.7 g | 18.8 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast (skinless)roasted | 180 g | 297 kcal | 55.8 g | 0.0 g | 6.4 g |
| Pastacooked | 300 g | 474 kcal | 17.4 g | 92.6 g | 2.8 g |
| Tomato saucecanned | 150 g | 36 kcal | 1.8 g | 8.0 g | 0.4 g |
| White mushroomraw | 100 g | 22 kcal | 3.1 g | 3.3 g | 0.3 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 744 g | 948 kcal | 78.1 g | 103.8 g | 23.5 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plain yogurt, nonfat | 170 g | 95 kcal | 9.7 g | 13.1 g | 0.3 g |
| Orangeraw | 131 g | 62 kcal | 1.2 g | 15.4 g | 0.2 g |
| Walnuts | 20 g | 131 kcal | 3.0 g | 2.7 g | 13.0 g |
| Subtotal | 321 g | 288 kcal | 14.0 g | 31.2 g | 13.5 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Lentilsboiled | 300 g | 348 kcal | 27.1 g | 60.4 g | 1.1 g |
| White ricecooked | 150 g | 195 kcal | 4.0 g | 42.3 g | 0.4 g |
| Carrotraw | 100 g | 41 kcal | 0.9 g | 9.6 g | 0.2 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 559 g | 664 kcal | 32.0 g | 112.2 g | 10.8 g |
- With more cardio, replenish with real carbohydrates (rice, pasta, potato, fruit) and drink water according to your thirst.
- Do not copy “eating like the character”: drawings have no metabolism. Work out your energy use.
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you are starting out, replace moderate cardio with brisk walks and do the strength sessions at home with dumbbells and bands.
See the routine: 3 days, 40 min, home equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 12–15 | 45 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 10–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 10–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Glute bridge | 2 × 12–15 | 45 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
Frequency and rest
- Three strength sessions and two or three moderate cardio sessions: spread them so you get at least one day off.
- WHO recommends at least 150 to 300 minutes a week of moderate aerobic activity and two or more days of muscle strengthening: this proposal comes close to both targets.[5]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[6]
- If fatigue accumulates, turn a cardio session into a walk or a day off.
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Frequently asked questions
Is this Goku’s official routine?
No. The work publishes no routine for the character. It is an original zumbo proposal, not affiliated with the work or its author.
Do I have to eat a lot like Goku?
No. Your energy needs depend on your real energy use. Get an estimate with the energy calculator and adjust according to how you feel and how your weight changes.
Can I replace the cardio?
Yes. Any aerobic activity at a comfortable pace counts: brisk walking, cycling, swimming or stairs.
Sources (7)
- Wikipedia. “Goku”. Accessed October 16, 2026. en.wikipedia.org/wiki/Goku
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.