The Dragon Ball Z Workout Routine and Diet: How to Train like Super Saiyans like Goku, Vegeta and more! (2025)

Last updated on November 6th, 2021 at 09:03 pm

As many of you may know we hadThe Super Saiyan Path hitThe Academya while back.

Or, at least I hope you guys know by now…

Well, I suppose it’s okay if you didn’t know, because now you do.

Oh, and it had also been a Saiyan / DBZ themed two weeks, so stay tuned for all the awesome workouts we’ve seen thus far (which I’ll link to in this article).

I wanted to write this article for a while now, and it’s going to follow a similar format to my long article that’s much different than all of our celeb researched articles within The Workout Database that I titled: The Superhero Workout.

That being said, there are some things that are going to need to change considering training like a Saiyan could be considered much different than training like a “Superhero”, which is a bit more of a flexible term.

But, hey, let’s not get ahead of ourselves, right?

I guess it’s best to start by going over what a Saiyan is – and even what a Super Saiyan is – so we can then get an idea of why the training can be different…and definitive.

What is a Saiyan?

If we’re being honest with each other: you should probably know what a Saiyan is…

But, it’s always nice to get verification and go over it again regardless..

Straight from the Dragon Ball Wiki we get:

Saiyans(サイヤ人じんSaiya-jin, lit. “Saiyan people”)are araceof extraterrestrials in the anime andmangaDragon Balland its adaptive sequels,Dragon Ball Z,Dragon Ball GTandDragon Ball Super. In the series, the Saiyans from Universe 7 are a naturally aggressive warrior race who were supposedly striving to be the strongest warriors in the universe, while the Saiyans from universe 6 are protectors. Nearly all of the Saiyans from Universe 7 wereobliteratedbyFriezabefore the start of theDragon Ballseries.

The Saiyans play a central role in the series once it is revealed that the protagonist,Goku, is actually a Saiyan sent to destroyEarth.

And, of course, what we can zoom in on there is this:

In the series, the Saiyans from Universe 7 are a naturally aggressive warrior race who were supposedly striving to be the strongest warriors in the universe, while the Saiyans from universe 6 are protectors.

Kind of making sense now?

I hope so, because we’re about to take it up a notch.

You’ll understand why me saying that makes so much sense…in just a second…

What about a Super Saiyan?

Again, coming straight from the Dragon Ball Wiki:

Super Saiyan(超スーパーサイヤ人じんSūpā Saiya-jin, lit. “Super Saiyan person”)is an advancedtransformationassumed by extraordinarily powerful members and hybrids of theSaiyanrace in theDragon Ballfranchise, though there have also beenoccurrences of other races or individuals taking on their own versions of the form.Humans(of Saiyan heritage) inDragon Ball Onlinecan also assume the transformation by wishing to have their dormant Saiyan powers unlocked.

And, if we’re being technical, Saiyans have shown to be able to transform into Super Saiyan 2, 3, 4 and even other forms such as Super Saiyan God, Super Saiyan Blue, and a bunch of other variations, even sometimes dependent on the specific character.

But, for the sake of this post, we won’t be overly technical and we’ll use the terms Saiyan, and Super Saiyan!

Setting Goals

Like The Superhero Workout I mentioned earlier, we’re still going to be starting by having to set our goals.

The difference is that there are TONS of superhero physiques we could choose from (no seriously, I’ve researched well over 100 and there’s so many more to do!), but training like a Saiyan is going to stick to one set of goals.

That being said, this section is about figuring out if the goal of becoming a Saiyan is right for you.

Do you want to “Train Insaiyan”?

Do you want to train to be at your peak performance?

Do you want to train for an athletic, muscular, and toned physique like Goku’s?

Should you start slow like with a beginner routine?

These are all questions you need to ask yourself before jumping into training like Goku.

For example: our Superhero Academy has over 10 different paths just dedicated to workout routines, and another handful dedicated just towards nutrition. This is because each set of workouts and nutritional guidelines are made to be sustainable for a different type of person, and also because many have different goals in mind.

It’s important to know what yours are ahead of time.

We even have an article that talks about whether you should bulk or cut weight. I went ahead and attached a quick and easy quiz to it to help out The SHJ Army when deciding.

This is good because we recently released our new Superhero Programs that are completely geared to either bulking or cutting.

But, if you’re sitting there saying “MIKE! SHUT UP! I KNOW I WANT TO TRAIN LIKE GOKU AND VEGETA – JUST GET ON WITH IT!”, then I guess I’ll do just that.

Onward to The Dragon Ball Z Workout!

Getting Started w/ Different Training Methods

There are a ton of different types of training methods that we’re going to talk about.

If you’ve seen any of the DBZ Themed Workout Routines (The Saiyans we’ve done), you’ll know we incorporated a bunch of different things.

For example, the first thing is calisthenics.

Calisthenics are bodyweight movements like pull-ups, push-ups, sit ups, etc.

We have articles on getting better at calisthenics, and even one strictly for alternatives to pull ups and working your way up to getting better at them.

And then of course there’s weight training.

This can be broken down into sub-categories within itself, like powerlifting, olypic weightlifting, bodybuilding styled, and more – but for the sake of this quick chat, we’re going to keep it simple.

I’ll just plug an article about pyramid training which can definitely be helpful when starting out.

We’re also going to be incorporating weight lifting in our Saiyan training in order to build up the muscles and bulk up a bit.

We’ve seen our Saiyans looking pretty jacked….

And finally, we’re also going to incorporate some circuit training without our DBZ workouts.

Circuit training is when you pair different movements and do them one after another without breaking.

So for example, a famous CrossFit WOD (and don’t say “Ew, CrossFit!”, because this is an example and we love all different training methods here at SHJ) is Fran.

That’s 21-15-9 thrusters and pull ups.

This means you do 21 thrusters, 21 pull ups, then 15 thrusters, 15 pull ups, then 9 and 9…without breaking in between any of them

And, of course this can be broken down into different circuits, like “3 Rounds for Time”, but this gives you the overall breakdown.

The Dragonball Z Saiyan Workout Routines

But now it’s time to link you to some of our awesome workout routines.

Please don’t get overly excited and just completely bypass the rest of this article, though.

There’s a lot of important stuff you need to utilize below!

Okay okay, here you go:

• Goku’s Workout Routine
• Vegeta’s Workout Routine
• Caulifla’s Workout Routine
• Kale’s Workout Routine

Take these on if you dare!

Remember Everything Else That Effects Your Dragonball Z Workout

Unfortunately, working out is not the only step that takes place in a Saiyan transformation.

A Saiyan Workout has to have other components to it. And, thankfully for all of you, we cover all of them here at Superhero Jacked.

So, aside from handing you all of the aspects you need to know when choosing your Superhero Workout, including the steps to take into finding it, I also want to give you every single thing you need to incorporate with it.

Yes, that means that I’m saying you’re going to need to do more than just workout.

But, don’t get all worked up about it. Some of you might like the idea of working out two times a day, or more than five times a week, but it’s not exactly necessary. That’s why we have The Bonus Nightwing Minimalist Path withinThe Superhero Academy. For people who want to workout minimally, we got your back too.

Heck, I even have a post abouthow often you [really] have to workout each week.

But, let’s not get ahead of ourselves, we’re supposed to be talking about all of the other things that go hand-in-hand with the Dragon Ball Z Workout.

Nutrition

I’m starting with this one because it’s the most obvious one out of all of them.

I’ve mentioned the fact that we have multiple Nutrition Classes withinThe Superhero Academy a few times now, and I also even mentioned the fact that nutrition is definitely more than half the battle.

You cannot out run your diet.

That much is certain.

For that reason we utilizeintermittent fasting, but I also have tons of differentNutrition Pillars for the SHJ Army to utilize as well. Everything fromPaleotoCyclical KetosisandCalorie Counting.

Don’t worry, like I said, we have you covered.

Oh, want to knowhow to party, travel, and have fun while still crushing your goals? We have you covered there too.

Just make sure to keep your nutrition at the front of your transformation responsibilities and you’ll be fine. Don’t neglect the importance of nutrition, or sustainability within your diet.

I’m keeping this portion brief for you guys just because it’s a Superhero WORKOUT article…not to mention we have tons of other article devoted to the nutritional aspect of things.

Daily Water Intake

We have a full learning module devoted to this inThe Academy, and I generally end by suggesting around 3 liters of water per day. This is not only going to help fight against any water retention, but it also proves to improve your skin, and other things that help your overall health and physique.

I know a lot of people who have seen significant results from swapping their normal drinking habits for water. This includesliquid calories.

Liquid calories are so many peoples kryptonite. They can so easily result in an overwhelming sugary, insulin spiking calorie increase. Choosing to make the conscious decision to cut them can also easily result in your daily caloric intake plummeting in the right direction!

Sleep and Stress Reduction

I’ll talk about these two things together, because as we know: sleep effects stress as well. If you can’t recover properly, and if you’re not getting enough sleep, your entire transformation can be effected.If you’re walking around not fully recovered, and your body is under constant stress it doesn’t matter how much work you’re putting into your physique.

We have afull article on sleep in relation to Daredevilthat has helped many people – and stemmed off of my own sleep problems and mistakes (and how I fixed them)!

Sleep is also the main way to increase our testosterone and muscle forming hormones. So not only does it help our muscles and body recover, but it has a significant impact in whether or not we’ll even be able to form them in the first place.

Not only the stress that comes from lack of sleep, but stress in general can have a negative effect on our transformations. It’s important to destress in whatever way we can in order to improve fat loss.

That being said, meditation is something that can have an extremely positive impact on your overall health, while taking your fat loss and transformation to new levels (especially if stress is something that is holding you back).

Enjoy!

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-Mike

SHJ’s Nick Fury