Goku: Ultra Instinct

Develop the strength to improve my calisthenic movements, and the size to look like Son Goku. Really all there is to it.

This is based on Dragon Fist by Bald Omniman. I modified it to fit my more strength-focused approach, but it still uses a similar linear periodization formula. Only difference is in some exercise selection, as well as the end of the 3 month cycle will have you performing one rep max tests on flat Bench, Squat, and Deadlift.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Pull-Up (Assisted)

Deficit Push Up

Upper

Squat (Barbell)

Split Squat (Dumbbell)

Back Extension (Weighted)

Lower

Romanian Deadlift (Barbell)

Wrist Curls

Seated Row (Cable)

Dip (Weighted)

Seated Overhead Press (Barbell)

Decline Sit Up (Weighted)

Incline Bench Press (Barbell)

Push

Deadlift (Barbell)

Pistol Squat

Bulldozer Lateral Raises

Pistol Squat Progression

Bulgarian Split Squat (Dumbbell)

Pull-Up (Weighted)

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