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Dragon Ball Z Workout Routine

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Dragon Ball Z Workout Routine & Diet

What does a Dragon Ball Z workout routine look like?

Dragon Ball Z is a famous animation TV show that aired in the late, 80’s. The show follows the story of Goku; who helps protect earth against evil alongside his fellow ‘Z’ warriors.

Training, fighting and evolving are the core of Dragon Ball Z. Over the years, clips of the show have made it into many workout motivation videos on YouTube.

Within this article, we’ll be putting together a Dragon Ball Z workout plan, taking inspiration from many of the clips seen in the show.


Workout Principles

A lot of the training, Goku’s in particular, involves calisthenics movements; or ‘gravity training’ as it’s referred to. Of course, boxing and kickboxing is heavily involved, and then we have the weight training.

The target within Dragon Ball Z workouts is to overload the muscles, become a better fighter, build muscular endurance, and master your own bodyweight.


Dragon Ball Z Workout Routine

We’ve split this workout plan into 3 separate routines: weight training, gravity training and mixed martial arts. 

Here is our Dragon Ball Z workout routine:


Gravity Training

If you haven’t yet watched it, the gravity machine is used to multiply earth’s gravity in a room by a specific number; making training with your bodyweight, or any weight, much harder.

Goku uses the machine for the first time in his spaceship, where we see him perform a number of calisthenics exercises. Although none of us have a gravity machine just lying around, we can still utilize the same exercises.

Perform every exercise until failure. If you can’t do these variations just yet, try them assisted, or an easier variation of the exercise.

Here’s the Dragon Ball Z gravity training workout routine:

1. Handstand push ups

2. One arm push ups

3. Two finger pull ups

4. Box jumps

5. Jump Squats

6. Hanging sit ups

7. Split leg split ups

8. Plank

8. Shadow boxing


Weight Training

Next up is weight training; we see the ‘Z’ warriors performing overhead presses and deadlifts on the show, and we’ve built a routine based around those exercises.

Strength is the focus here, performing a low number of reps, with heavy weight.

This routine also incorporates cardio.

Here is the Dragon Ball Z weight training workout routine:

1. Treadmill (warm up, 30 minutes)

2. Deadlifts (3 sets, 5 reps)

3. Back squat (3 sets, 5 reps)

4. Overhead barbell press (3 sets, 5 reps)

5. 100 meter sprints (5 sets)



We can’t forget the martial arts side of things. This routine incorporates boxing, kickboxing, as well as yoga and meditation. You can adjust the training and timing depending on your current skill level.

Here is the Dragon Ball Z MMA/Yoga workout routine:

1. Boxing drills with weighted gloves/ankle weights (1 hour)

2. Kickboxing (1 hour)

3. Yoga (30 minutes)

4. Meditation (20 minutes)



Goku uses a combination of weight training, cardio, mixed martial arts, and calisthenics exercises in Dragon Ball Z.

We’ve covered these to the best of our ability, so what are you waiting for? Start training like a Dragon Ball Z warrior!

What do you think about this Dragon Ball Z workout routine? Leave a comment below.

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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