GOKU TEMPLATE

Train like a Saiyan warrior with intense full-body workouts designed for maximum power and transformation.

Advanced
6
Days/Week
90-120
Min/Day
6
Workouts
High
Volume

COMPLETE WORKOUT SPLIT

Day 190-120 min

Chest & Triceps

Upper Body Power

1

Barbell Bench Press

5 sets5-8 repsRest: 3-4 min

Focus on explosive concentric, controlled eccentric

2

Incline Dumbbell Press

4 sets8-10 repsRest: 2-3 min
3

Weighted Dips

4 sets8-12 repsRest: 2 min
4

Cable Flyes

3 sets12-15 repsRest: 90 sec
5

Close-Grip Bench Press

4 sets6-10 repsRest: 2-3 min
6

Overhead Tricep Extension

3 sets10-12 repsRest: 90 sec
7

Tricep Rope Pushdowns

3 sets12-15 repsRest: 60 sec
Day 290-120 min

Back & Biceps

Pulling Power

1

Deadlifts

5 sets3-6 repsRest: 4-5 min

Conventional or sumo, focus on form and power

2

Weighted Pull-Ups

5 sets5-10 repsRest: 3 min
3

Barbell Rows

4 sets6-10 repsRest: 2-3 min
4

T-Bar Rows

4 sets8-12 repsRest: 2 min
5

Cable Lat Pulldowns

3 sets10-12 repsRest: 90 sec
6

Barbell Curls

4 sets8-12 repsRest: 2 min
7

Hammer Curls

3 sets10-12 repsRest: 90 sec
8

Cable Curls

3 sets12-15 repsRest: 60 sec
Day 3100-120 min

Legs & Glutes

Lower Body Dominance

1

Barbell Back Squats

6 sets5-8 repsRest: 3-4 min

Go deep, full range of motion

2

Romanian Deadlifts

4 sets6-10 repsRest: 3 min
3

Leg Press

4 sets12-15 repsRest: 2 min
4

Walking Lunges

4 sets12-15 each leg repsRest: 2 min
5

Leg Curls

4 sets10-12 repsRest: 90 sec
6

Calf Raises

5 sets15-20 repsRest: 60 sec
7

Bulgarian Split Squats

3 sets10-12 each leg repsRest: 90 sec
Day 475-90 min

Shoulders & Core

Stability & Power

1

Overhead Press (Standing)

5 sets5-8 repsRest: 3 min

Full body engagement, core stability

2

Lateral Raises

4 sets12-15 repsRest: 90 sec
3

Rear Delt Flyes

4 sets12-15 repsRest: 90 sec
4

Face Pulls

4 sets15-20 repsRest: 60 sec
5

Hanging Leg Raises

4 sets12-15 repsRest: 90 sec
6

Weighted Planks

3 sets60-90 sec hold repsRest: 60 sec
7

Russian Twists (Weighted)

3 sets20-25 each side repsRest: 60 sec
8

Cable Crunches

3 sets15-20 repsRest: 60 sec
Day 560-75 min

Full Body Circuit

Conditioning & Power

1

Power Cleans

5 sets3-5 repsRest: 3-4 min

Explosive movement, focus on technique

2

Thrusters

4 sets8-12 repsRest: 2-3 min
3

Burpee Box Jumps

4 sets8-10 repsRest: 2 min
4

Kettlebell Swings

4 sets15-20 repsRest: 90 sec
5

Battle Ropes

4 sets30-45 sec repsRest: 60 sec
6

Farmer's Walk

3 sets50-100 ft repsRest: 2 min
7

Sled Push

3 sets40-50 ft repsRest: 2 min
Day 645-60 min

Recovery & Flexibility

Mobility & Restoration

1

Yoga Flow

1 sets30-40 min repsRest: N/A

Full body stretching and mobility work

2

Foam Rolling

1 sets15-20 min repsRest: N/A

Focus on tight areas: quads, glutes, back, shoulders

3

Static Stretching

1 sets10-15 min repsRest: N/A

Hold each stretch 30-60 seconds

4

Light Cardio (Optional)

1 sets20-30 min repsRest: N/A

Walking, cycling, or swimming at low intensity

PROGRAM NOTES

Progression

Add 2.5-5lbs to compound movements each week. For accessory work, focus on increasing reps or adding sets before increasing weight.

Nutrition

High protein intake (1g per lb bodyweight minimum). Eat in a slight caloric surplus for muscle growth. Stay hydrated throughout workouts.

Recovery

Sleep 7-9 hours nightly. Active recovery day is crucial - don't skip it. Listen to your body and deload every 6-8 weeks if needed.

Mindset

Train with intensity and focus. Every rep counts. Push your limits but maintain proper form. This is a marathon, not a sprint.