Goku Training Plan (16-Week At-Home)
Train like Goku and build the jacked athletic body using this three-level functional workout program
Overview
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!
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
Who it's for
Reviews
This is a great well rounded program that makes efficient use of time
This is a decent plan if you are low on time and have little to no equipment. I added in deadlifts and some side deltoid work to help with symmetry. I will tell you I lost some functional strength from not doing squats. I was loading salt bags and noticed the weakness in my back. Other than that my strength is very similar to my last program that required .much more of my time and stressed my body far greater. My legs are actually more aesthetic now with adding in sissy squats. I recommend this program if you want to stay mobile and don't care about big bloated muscles/ numbers on the scorecard. I'm still very aesthetic looking but a program like this is for functional movement and joint health not focused on body building. Good luck!
It's pretty great, as the program says it's supposed to get you started, and that's exactly what it's doing for me. Getting me started.
This is a great program for building bodyweight skills and strength! I do weightlifting and wanted to do bodyweight stuff as well to enhance my flexibility and athleticism, and this program has been perfect to add in! With the two I have built better mind muscle connection, agility, and balance, and my muscle growth and definition has improved! Enjoying it so much, and will keep going!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Blank Bodyweight Row | 3 | AMRAP |
| 1B | Squat (Bodyweight) | 3 | 10 reps |
| Superset | |||
| 2A | Jump Rope | 3 | 30 reps |
| 2B | Bear Crawl | 3 | 20 reps |
| 2C | Sit Up | 3 | 8 reps |
| 2D | Shadow Boxing | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 3 | AMRAP |
| 1B | Split Squat (Bodyweight) | 3 | 8 reps |
| Superset | |||
| 2A | Jump Squat | 3 | 8 reps |
| 2B | Bicycle Crunch | 3 | 12 reps |
| 2C | Lateral Shuffle | 3 | 20 reps |
| 2D | Inchworm Walkout | 3 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 3 | AMRAP |
| 1B | Reverse Nordic Curl | 3 | 8 reps |
| Superset | |||
| 2A | Jump Rope | 3 | 30 reps |
| 2B | Lateral Bear Crawl | 3 | 18 reps |
| 2C | Plank Walkout | 3 | 5 reps |
| 2D | Shadow Boxing | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dips Between Chairs | 3 | AMRAP |
| 1B | Single Leg Romanian Deadlift | 3 | 10 reps |
| Superset | |||
| 2A | Reverse Lunge (Bodyweight) | 3 | 16 reps |
| 2B | Russian Twist | 3 | 16 reps |
| 2C | Skater Hop | 3 | 8 reps |
| 2D | Bear Crawl | 3 | 20 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Goku Training Plan (16-Week At-Home) is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 16 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Goku Training Plan (16-Week At-Home) is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Goku Training Plan (16-Week At-Home) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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