Goku Black Workout Routine: Train like Zamasu from Dragon Ball Super! (2025)

TECHNICALLY we’re doing a Zamasu inspired workout but LITERALLY we’re doing a Goku Black inspired workout.

We had WAY more requests for Goku Black than we did for Zamasu, so here we are adding another Goku inspired workout to our Dragon Ball Inspired Workout Database.

DBZ has been one of the most popular anime at SHJ, and aside from some shows like My Hero Academia and Naruto, I don’t think any are going to ever compete with the motivation The SHJ Army gets from our favorite characters.

While I don’t necessarily think Goku Black will make it onto our Dragon Ball Z Workout Placement Quiz considering we already have our original Goku Inspired Workout and even our Goku Calisthenics Inspired Workout (on top of like 2-3 others) – I’m sure people will be excited to see him hit the site.

Goku Black Stats:

Real Name: Zamasu

Height: 5’9

Weight: 137 lbs.

Anime: Dragon Ball Super

Powers: Yes

We’re technically dealing with Goku’s height and weight for this one – which is slightly above average height we see among male anime characters.

But WELL below some of our behemoths within our Anime Workouts Database.

Wolverinewas the shortest spot among comic characters we’ve seen at 5’3, prior to theTeenage Mutant Ninja Turtlescoming in at 5’2, (andGimlieven shorter) – butDamian Wayne(Robin) is only 5’4.Gokuisn’t that tall either, though, standing only 5’7, withMiles Moralesonly an inch above him.

One Punch Manfalls in at 5’9 right there withRyu,Nightwingat 5’10, and thenSpider-Man,Daredevil, andGreen Arrowcoming in around 5’11 andBeastjoining them.

We’ve hadSupermanand Eddie Brock’sVenomat 6’3, andCaptain America,ScorpionandBatmanat 6’2, and Carnage at 6’1.ThorandCyborgare towering over them at 6’6,ThanosandKingright there with them at 6’7,Baneat 6’8, andDeathstrokeright below at 6’5, andBlack Mantaat 6’4.

RonanandSagatare 7’5, andDoomsdaycame in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

Goku Black Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking outThe Nutrition Pillarson the site, but I’ll break down some more information for you guys as well.

Guys likeDwayne JohnsonandKevin Hartincorporate 80/20 dieting with big weekly cheat meals,Hugh Jackman,Tom Hopper,Benedict CumberbatchandTerry Crewsutilizeintermittent fasting(something I use daily as well),Ariana Grande,Mustafa ShakirandMadelaine Petscharevegans,Brandon RouthandFrank Grilloopt forpaleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why ourAcademyutilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans?Check this out.

Goku Black Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

We’re finally here to talk about just who we’re working with for this one.

For this I’m going to be pulling right from the Goku Black Wiki Fandom, although Zamasu also has multiple Wiki Fandom pages devoted to different specifics.

Here’s how they start us off for the Goku Black Wiki:

Goku Black, usually referred to asBlack, is the main antagonist of the“Future” Trunks SagaofDragon Ball Super. His true identity isZamasu from the unaltered main timeline withinUniverse 10. He is a former North Kai and Supreme Kai apprentice serving his former master Gowasu.

Goku Black visitedUniverse 6, went to theSuper Dragon Ballsfrom the unaltered main timeline within that universe, summoned Super Shenron from said timeline, wished to switch bodies withGokufrom the unaltered main timeline withinUniverse 7, and Super Shenron granted Goku Black’s wish. Goku Black sought to destroy all mortals alongsideFuture Zamasu.He was then given the name “Goku Black” byFuture Bulmawhen he initially referred to himself asGoku.

We will be talking about Zamasu’s powers as Goku Black, but it is actually important to also start off with a bit of an overview to Zamasu’s power as well.

Here’s how they break that down for us:

Before switching bodies with Goku, Zamasu was already a fighting prodigy and easily the strongest Kai to ever live, he was also capable of moving the planet-sizedSuper Dragon Balls. After stealing Goku’s body and gaining the Saiyan’s might and abilities while in unison retaining his Supreme Kai powers, his skills and power greatly increased, repeatedly proving to be a highly dangerous opponent. Immediately after taking Goku’s body (having not even unlocked the ability to become a Super Saiyan) he is able to kill Goku in Zamasu’s body.

From there they go on to break down more of his powers, really diving into his power level in comparison to other insanely strong characters we’ve seen.

And while Goku Black didn’t come close to making it onto our list of the most popular Dragon Ball Characters of all time, he just missed the list of the most powerful Dragon Ball characters of all time.

Here’s how they break down more of his power level:

Black in his base form is strong enough to easily beat Super Saiyan 2Future Trunks. It is stated by Future Trunks that Black in his base form is at least equal if not somewhat stronger than Super Saiyan 3 Goku. In his first fight against Goku, his base form is roughly on par with Super Saiyan 2 Goku as neither gained a clear advantage, albeit the fight ended with Black sustaining noticeable exhaustion and battering while Goku was basically unharmed. However, Future Trunks noted after Black and Goku’s first fight in the past that Black was stronger in the future, meaning that Black wasn’t using all of his power during his fight with Goku. When Black returned to the future, he noted that from copying Goku’s fighting style and experiencing the mighty Saiyan’s blows, his power increased significantly. With his newfound might and skill, in his base state he was able to catch Vegeta off-guard and appear before him before Vegeta could realize it. He could also shrug off blows fromSuper Saiyan BlueVegeta and even managed to knock him back.

Upon transforming intoSuper Saiyan Rosé, he easily defeated Vegeta with a surprise piercing blade attack. Immediately afterwards, he performs similarly against Goku, quickly pressuring Goku. Continuing his fight with Goku, and due toFuture Zamasu’s interference, a full-force hit from aSuper Black Kamehamehawas able to defeat Super Saiyan Blue Goku andSuper Saiyan 2Future Trunks. In the third fight, he fends off Goku, Vegeta, and Trunks simultaneously. When Super Saiyan Blue Goku powers up from his rage, while brutally overwhelming Black, Black was able to quickly recover, and once again imprints on the experience to further increase his might and viciously retaliates, nearly killing Goku. However upon Goku and Vegeta’s return, Black was completely overwhelmed by Vegeta’s power increase.

Upon recognizing the Saiyans’ ability to also gain strength through anger, Black incorporate this by using his universal anger, stabbing his God Split Cut into his hand and revealing a new scythe version, making him stronger. With this scythe, Black was able to create a large rift in space in one swing, feeding off an evil energy that blocked Goku’s usage of the Instant Transmission. Vegeta, Goku, Future Zamasu, and even Goku Black himself were unsure on what he had done, even stating that his enhanced power had even surpassed his own understanding.

Basically we’re dealing with an insanely strong character.

We’re going to be building this one out around weightlifting to gain strength and speed and then sprinkling in calisthenics and endurance to make it a well-rounded out routine.

And you better believe we’ll have a Saiyan Circuit Test in there as well!

Goku Black Workout Routine

Training Volume:

5+ days per week

Explanation:

I’m giving you a 5 day training split. We’ll be powerbuilding for this one. We’re looking to unlock some powers, get strong, AND get the physique. Feel free to add in extra mixed martial arts training from Coach Derek if you plan on trying to save the world anytime soon.

Want To Upgrade This Workout?

The Superhero Academynow comes with anUpgrade Your Workout Toolthat allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Goku Black Workout Routine: Sample Workout Schedule

Monday: Zamasu Chest and Triceps

Tuesday: Zamasu Back and Traps

Wednesday: Zamasu Quads and Calves

Thursday: Zamasu Shoulders and Biceps

Friday: Zamasu Deadlifts and Hamstrings

Saturday: Optional Bonus Training (Saiyan Circuit Test)

Sunday: Mandatory Rest Day

Goku Black Workout Routine: Zamasu Chest and Triceps

Endurance Work:

(Can be done at the end of your weight training)

15-30 Minutes of Varied Cardio

Strength Training:

Bench Press

5×5

Close Grip Bench Press

3×6-8

Incline Bench Press (DB or BB)

3×6-8

Dumbbell Bench Press

3×6-8

Dumbbell Flys

3×6-8

Seated Overhead Tricep Extension

3×8-10

Cable Pushdowns

3×8-10

Goku Black Workout Routine: Zamasu Back and Traps

Endurance Work:

(Can be done at the end of your weight training)

15-30 Minutes of Varied Cardio

Strength Training:

Rack Pulls

5×5

Barbell Shrugs

3×4-6

T-Bar Rows

3×6-8

Lateral Pulldowns

3×8-10

Cable Rows

3×8-10

Dumbbell Shrugs

3×8-10

Goku Black Workout Routine: Zamasu Quads and Calves

Endurance Work:

(Can be done at the end of your weight training)

15-30 Minutes of Varied Cardio

Strength Training:

Squats

5×5

Leg Press

3×8-10

Quad/Leg Extension

3×10-12

Leg Press Calf Raise

3×10-15

Seated Calf Raise

3×6-8

Goku Black Workout Routine: Zamasu Shoulders and Biceps

Endurance Work:

(Can be done at the end of your weight training)

15-30 Minutes of Varied Cardio

Strength Training:

Barbell Press (Seated or Standing)

5×5

Seated Arnold Press

3×6-8

Dumbbell Lateral Raises

3×8-10

Dumbbell Front Raises

3×8-10

Dumbbell Bicep Curls

3×8-10 each arm

Cable Preacher Curls

3×6-8

Concentration Curls

3×6-8 each arm

Goku Black Workout Routine: Zamasu Deadlifts and Hamstrings

Endurance Work:

(Can be done at the end of your weight training)

15-30 Minutes of Varied Cardio

Strength Training:

Deadlift

5×5

Hamstring Curls

3×8-10

Cable Pullthroughs

3×6-8

Dumbbell Romanian Deadlifts Light

3×8-10

Bulgarian Split Squat Light

3×8-10 each leg

Goku Black Workout Routine: Saiyan Circuit Test

In a perfect world ourAcademymembers or90 Day Systemmembers will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Saiyan Circuit Test: Complete 2 Rounds for Time

Run 1 Mile

30 KB Deadlifts @90

25 Push Ups

20 Goblet Squats @72

15 Dips

10 Weighted Pull Ups @35

Goku Black Workout Routine: Bonus Training Resources

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine