Kaio-Ken (Goku Training)

by Brandon H.

33 athletes joined

Program Description

Training intended to enhance your physique while also increasing functional training with the intention of carrying over for martial arts/fighting. This program will aid in muscular size, strength, and endurance. Exercises vary from calisthenics, bodybuilding exercises, kettlebell movements, and some strongman inspired movements. I wrote this program for myself to follow but I figured I’d post it publicly for everyone to enjoy.

Program Overview

Level

Intermediate

Goal

Bodyweight Fitness, Bodybuilding, Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Apr 24, 2024 02:50

Last Edited

Jul 25, 2024 12:05

Day 1

Dip (Weighted)

3 Sets

6-10 Reps

Barbell Row

3 Sets

8-12 Reps

Overhead Press (Barbell)

3 Sets

6-10 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

Push Up (Weighted)

3 Sets

12-15 Reps

Pull-Up (Bodyweight)

3 Sets

AMRAP

Tricep Rope Push Down (Cable)

3 Sets

12-15 Reps

Neck Extension

3 Sets

12-15 Reps

Windshield Wipers

3 Sets

12-15 Reps

Heavy Bag

3 Sets

3 mins

Day 2

Front Squat (Barbell)

3 Sets

6-8 Reps

Sandbag Over Bar

3 Sets

3 Reps

Split Squat (Barbell)

3 Sets

8-12 Reps

Farmer's Walk (Weighted)

3 Sets

1 Reps

Good Morning

3 Sets

4-8 Reps

Snatch (Kettlebell)

3 Sets

15-25 Reps

Kettlebell Swing

3 Sets

20-25 Reps

Burpee

3 Sets

10-15 Reps

Heavy Bag

3 Sets

3 mins

Day 4

Walking Lunge

3 Sets

15-20 Reps

Overhead Squat

3 Sets

10-12 Reps

Snatch Deadlift

3 Sets

4-6 Reps

Jump Squat

3 Sets

10-12 Reps

Kettlebell Sumo High Pull

3 Sets

20-25 Reps

Single Leg Hip Thrust

3 Sets

10-12 Reps

Kettlebell Clean & Press

3 Sets

15-20 Reps

Pull Through (Cable)

3 Sets

8-12 Reps

Front Carry

3 Sets

1 Reps

Sandbag To Shoulder

3 Sets

4-8 Reps

Day 3

Kettlebell Halo

3 Sets

12-15 Reps

Inverted Row

3 Sets

AMRAP

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

Lat Pulldown (Close Grip)

3 Sets

12-15 Reps

Upright Row (Barbell)

3 Sets

10-12 Reps

Push Up

3 Sets

AMRAP

Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

French Press

3 Sets

12-15 Reps

Lateral Raise (Dumbbell)

3 Sets

10-12 Reps

Neck Curl

3 Sets

12-15 Reps

Leg Raise (Captain's Chair)

3 Sets

15-20 Reps

Heavy Bag

3 Sets

3 mins

Day 5

Chin-Up (Weighted)

3 Sets

4-8 Reps

Dip (Bodyweight)

3 Sets

AMRAP

Bench Press (Close Grip)

3 Sets

6-10 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

Clapping Push Up

3 Sets

8-12 Reps

Seated Row (Cable)

3 Sets

10-12 Reps

Shrug (Dumbbell)

3 Sets

12-15 Reps

Tricep Pushdown (Cable)

3 Sets

12-15 Reps

Neck Extension

3 Sets

12-15 Reps

Russian Twist (Dumbbell)

3 Sets

12-15 Reps

Heavy Bag

3 Sets

3 mins