One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here!

This week is three challenge days and a bonus 4 easy days to finish out the training program.

Day 1093 (Test Day)

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible, as fast as possible. This is the day to showcase the results of your training and take the original OPM Workout and crush it into the ground!

<<HERO EVENT- A man has wished upon a genie to get all the cars... for some reason. Now, cars are raining from the sky. Move some out of the way to save people and punch others out of the sky until the storm passes!

1. 10 Deadlifts @ 85% 1 RM
2. 10 Tire Flips, as heavy as possible
3. 10 Full Power Punches to Heavy Bag Each Side

--AMRAP in 30 Minutes, then

SURPRISE MONSTER EVENT- The genie is not happy with you trying to stop his wish from being fulfilled and begins to throw cars at you. Deflect them and get to the genie so that you can hit him!

1. 10 Minutes Heavy Bag
2. 1 Full Power Punch to Heavy Bag Each Side>>

Day 1094

1. 25 Push-ups
2. 25 Sit-ups 
3. 25 Squats
4. 10 x 1 Push-up, building to MAX for the Day
5. 10 x 1 Sit-up, building to MAX for the Day
6. 10 x 1 Squat, building to MAX for the Day
7. 65 Fingertip Push-ups
8. 65 Straight Leg Sit-ups
9. 65 Squats to Single Leg Stiff Leg Deadlift Each Side
10. 10 km Running w/75# Vest

--Compete in as few sets as possible

<<MONSTER EVENT-- A local science convention is interrupted by a small meteor that falls from the sky and absorbs the qualities of the inventions and experiments being showcased at the convention. Thanks to lack of any real talent at this convention, this new being now has the ability to do and create a wide variety of mildly impressive things and will now throw them at you in rapid succession while running away to prevent you from hitting it!

1. 500 Meter Swim
2. 40 Strikes to Heavy Bag
3. 300 Meter Army Crawl
4. 20 Strikes to Heavy Bag
5. 10 Behind the Head Med Ball Tosses w/30# Ball
6. 1 Full Power Punch to Heavy Bag Each Side>>

Day 1095

1. 100 Rollout Push-ups to Power Clean w/185#
2. 100 KB OH Sit-ups w/44# KB
3. 100 Barbell Thrusters w/185#
4. 10 km Running w/75# Vest

--Complete in as few sets as possible

<<MONSTER EVENT-- An international soap company has produced so much soap that it has become sentient. The soap is rebelling because it does not want to be used to clean up humanity's filth any longer. Beat the Soap Monster and clean up the mess that he has left behind at your apartment!

1. 1 Full Power Punch to Heavy Bag Each Side
2. 10 Minutes Mopping
3. 10 Minutes Scrubbing Floors w/Wash Rag on Hands and Knees
4. 10 Minutes Cleaning Windows and Mirrors w/Wash Rag 
5. Clean the rest of your living space as clean as possible

As a reward for cleaning your home and completing the OPM Training Program for all 3 years, take a nice, hot, relaxing bath and enjoy the rest of the week of easy training.>>

Day 1096

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-up
3. 100 Sumo Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 1097

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 1098

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 1099

Same as Day 1064 on Week 152. As you continue your training, this day every week will remain the same. Congratulations, 100 push-ups, 100 sit-ups, 100 squats, and 10 km of running has now become your easy day!


The next post will cover what to do from here on out!

One-Punch Man Training Program- Week 108

Week 107 is here!

Day 750

1. 100 Push-ups w/25# Vest
2. 100 Plate OH Sit-ups w/25# 
3. 100 Squats w/25# Vest
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Fish creatures in the ocean are attacking fisherman. Swim out to them and beat them senseless!

1. Swim 800 Meters
2. 10 Minutes Shadowboxing in neck deep water (ideally in a pool)>>

Day 751

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 752

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-up @ 40% 1 RM
5. 10 Sit-ups @ 40% 1 RM
6. 10 Squats @ 40% 1 RM
7. 5 Push-ups @ 75% 1 RM
8. 5 Sit-ups @ 75% 1 RM
9. 5 Squats @ 75% 1 RM
10. 3 Push-ups @ 85% 1 RM
11. 3 Sit-ups @ 85% 1 RM
12. 3 Squats @ 85% 1 RM
13. 1 Push-up @ 90% 1 RM
14. 1 Sit-up @ 90% 1 RM
15. 1 Squat @ 90% 1 RM
16. 10 Push-ups @ 50% 1 RM
17. 10 Sit-ups @ 50% 1 RM
18. 10 Squats @ 50% 1 RM
19. 51 Push-ups
20. 51 Sit-ups
21. 51 Squats
22. 10 km Running w/25# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 753

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-ups
3. 100 OH Squats w/95# Bar
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 754

1. 100 Fingertip Push-ups
2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
3. 100 Squats w/5 Band Pull-Aparts at Top
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 755

1. 50 Manmakers w/70# DBs
2. 100 Decline Sit-ups w/70# DB
3. 100 Thrusters w/70# DBs
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 756

Same as Day 700 on Week 100.

One-Punch Man Training Program- Week 76

Week 75 is here!

Day 526

1. 10 Fingertip Push-ups
2. Sprint 100 Meters
3. 10 V-Ups
4. Sprint 100 Meters
5. 10 Broad Jump Squats
6. Run 400 Meters
7. Jog 400 Meters

--10 Rounds

Day 527

1. 25 Manmakers w/60# DBs
2. 50 Decline Sit-ups w/60# DB
3. 50 Thrusters w/60# DBs
4. 25 Manmakers w/55# DBs
5. 50 Decline Sit-ups w/55# DB
6. 50 Thrusters w/55# DBs
7. 10 km Running at Easy Pace

--Complete in as few sets as possible 

Day 528

1. 100 Knuckle Push-ups 
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/3 Uppercuts at Top (50 Each Side)
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<HERO EVENT- A boat sank in the ocean! Save as many people as possible!

1. Swim 800 Meters
2. Place 20 45# in the deep end of the pool, then swim down and retrieve them. Place them on the edge of the pool. USE A SPOTTER!!!!!!!!! 
3. Swim 800 Meters>>

Day 529

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Push-ups @ 55% 1 RM
5. 10 Sit-ups @ 55% 1 RM
6. 10 Squats @ 55% 1 RM
7. 10 Push-ups @ 65% 1 RM
8. 10 Sit-ups @ 65% 1 RM
9. 10 Squats @ 65% 1 RM
10. 10 Push-ups @ 75% 1 RM
11. 10 Sit-ups @ 75% 1 RM
12. 10 Squats @ 75% 1 RM
13. 60 Push-ups
14. 60 Sit-ups
15. 60 Squats
16. 10 km Running at Easy Pace

--Complete Final Sets of Calisthenics in as few sets as possible

Day 530

1. 100 Diamond Push-ups w/20# Vest
2. 100 Diamond Sit-ups w/25# Plate OH
3. 100 Close Stance Squats w/45# Bar
4. 5 km Running, as fast as possible
5. 5 km Running at Easy Pace

--Complete in as few sets as possible

Day 531

1. 100 T-Push-ups w/10# Wrist Weights (50 Each Side)
2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
3. 100 Squats with 3 Band Pull-Aparts at Top w/10# Wrist Weights
4. 100 Meter Sprint
5. 100 Meter Backpeddle
6. 100 Meter Side Shuffle Left
7. 100 Meter Side Shuffle Left
8. 100 Meter Sprint
9. 100 Meter Jog
10. 400 Meter Sprint
11. 9 km Running w/20# Weighted Vest

--Complete in as few sets as possible

Day 532

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 69

Week 68 is here!

Day 477

1. 50 Manmakers w/50# DBs
2. 100 Decline Sit-ups w/50# DB
3. 100 Thrusters w/50# DBs
4. 10 km Running at Easy Pace

--Complete in as few sets as possible 

Day 478

1. 10 YTW Push-ups w/10# Wrist Weights
2. 10 Sit-ups w/25# Plate OH and 10# Wrist Weights
3. 10 Squats w/3 Band Pull-Aparts at Top with 10# Wrist Weights
4. 1000 Meter Run w/10# Wrist and Ankle Weights

--10 Rounds

Day 479

1. 100 Push-ups w/2 Mountain Climbers at Top
2. 100 Straight Leg Sit-ups
3. 100 Squats w/2 Calf Raises at Top
4. 10 km Running 

--Complete in as few sets as possible

Day 480

1. 20 Push-ups @ 30% 1 RM
2. 20 Sit-ups @ 30% 1 RM
3. 20 Squats @ 30% 1 RM
4. 20 Push-ups @ 40% 1 RM
5. 20 Sit-ups @ 40% 1 RM
6. 20 Squats @ 40% 1 RM
7. 20 Push-ups @ 50% 1 RM
8. 20 Sit-ups @ 50% 1 RM
9. 20 Squats @ 50% 1 RM
10. 20 Push-ups @ 60% 1 RM
11. 20 Sit-ups @ 60% 1 RM
12. 20 Squats @ 60% 1 RM
13. 20 Push-ups
14. 20 Sit-ups
15. 20 Squats
16. 10 km Running at Easy Pace

--Complete Final Sets of Calisthenics in as few sets as possible

Day 481

1. 10 One-Arm Push-ups Each Side
2. 10 Sprinter Sit-ups Each Side
3. 10 Pistols Each Side
4. 100 Meter Jog
5. 100 Meter Sprint
6. 400 Meter Jog
7. 400 Meter Sprint

--10 Rounds

Day 482

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT-- A Sea Serpent has stolen a bus full of children and is just off shore! Swim to him and take him out!

1. Swim 800 Meters
2. Shadowbox in chest deep water for 10 Minutes>>

Day 483

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 53

This week begins the second year of the OPM Training Program. It's slightly off day-wise, since 52 weeks isn't quite 365 days, so we'll tack any extra days we have onto the very end of the program.

During this phase of the program, we'll continue to increase weights and the difficulty of movements, while working on flexibility, mobility, and balance.

Week 52 is here!


Day 365

1. 10 One-Arm Push-ups
2. 10 Decline Sit-ups @ 45 Degrees
3. 10 Front Squats w/45# BB
4. 800 Meter Run
5. 200 Meter Backpeddle

--10 Rounds

Day 366

1. 100 Inchworm Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

Day 367

1. 100 Push-up to Superman Lifts
2. 100 Sit-ups to One-Leg Glute Bridge (50 Each Side)
3. 100 Pistols or Pistols to Box (50 Each Side)
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 368

1. 10 T-Push-ups w/5# Wrist Weights
2. 10 Sit-ups to OH Reach w/5# Wrist Weights
3. 10 Squats to Band Pull-Aparts w/5# Wrist Weights
4. 100 Meter Sprint
5. 400 Meter Jog
6. 100 Meter Back Peddle
7. 400 Meter Sprint

--10 Rounds

<<HERO EVENT- A bomb is at the bottom of a small pond with a bunch of small decoys. Swim down and recover them all and chuck the real bomb a safe distance away from the city!

--Place a series of weights, from 2.5#-10# at the bottom of the deep end of a pool. Swim down, retrieve them one at a time, and place them on the edge of the pool. Throw them back into the pool and repeat for the listed reps below. 

1. Retrieve 100 weights from the bottom of a pool
2. Throw a 10# Medicine Ball as far as possible>>

Day 369

1. 5 Push-ups w/105#
2. 5 Sit-ups w/105#
3. 5 Squats w/105#
4. 500 Meter Run w/45# Vest

--20 Rounds

Day 370

1. 10 Wide Push-ups @ 50% Push-up 1 RM
2. 10 Wide Leg Sit-ups @ 50% Sit-up 1 RM
3. 10 Sumo Squats @ 50% Squat 1 RM
4. 90 Wide Push-up
5. 90 Wide Leg Sit-ups
6. 90 Sumo Squats
7. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 371

Same as Day 336 on Week 48.

The Goku Training Program- Phase 2

You should go back and check out the Introduction and Overview and Phase 1 for Goku's Training Program before continuing.

You'll need all your previous equipment from the last Phase, as well as

1. 8-16# Sledgehammer
2. Wheelbarrow, Sled, or Prowler
3. Barbell or Heavy Logs 
4. Weight Plates or Heavy Rocks 
5. Dumbbells, Kettlebells, Empty Buckets, or Farmer's Carry Bars
6. Pool or Lake

Phase 2 is two months long and will be a stepping stone to the next Phase.  You'll add a few extra days of training that will prepare you for the type of training you'll encounter in Phase 3. You'll still do Goku's Early Training, but it will only be twice a week.  

This is you. Get used to it.

You will do Roshi's Training on Monday, Wednesday and Friday. Goku's Early Training will be on Tuesday and Saturday and will progress through the variation of that workout in the same fashion as Phase 1. 

Monday: Roshi's Training + Walk 1 Hour and Stretch

Tuesday: Goku's Early Training

Wednesday: Roshi's Training + Walk 1 Hour and Stretch

Thursday: Walk 1 Hour and Stretch

Friday: Roshi's Training + Walk 1 Hour and Stretch

Saturday: Goku's Early Training

Sunday: Walk 1 Hour and Stretch

Progression of Roshi's Training

(Rest 30 Seconds Between Sets and 1 Minute Between Exercises)

1. Front Carry w/50 lbs 5x25 yards (Bar, Weight Plates, Rock, or Filled Bucket)
2. Sledgehammer Swings- 25 each side
3. Wheelbarrow Push w/100 lbs 5x25 yards (Sub out Sled or Prowler)
4. Overhead Carry w/50 lbs 5x25 yards (Bar, Rock, or Log)
5. Farmer’s Walk 50 lbs/hand 5x25 yards (Bar, Dumbbells, Filled Buckets or KB)
6. Sprints 2x50 yards
7. Swim 1/4 Mile

Above is Level 1 of Roshi's Training.  To progress, every time you complete the workout (which will be three times a week), you will increase weights and/or distance on every exercise you complete without failure.  Follow the progression below.

1. Add 5-10# to each "Carry" until you double the weight you are using
2. Once you double the weight using the above increments, double your distances. (25 yards becomes 50 yards)
3. Once you've doubled the weight and the initial distances, continue to add weight to each exercise in 5-10# increments until Phase 2 is complete. REMEMBER: Only add weight if you complete the movement without failing. If you drop the weight before the set is over, you do not go up on the next workout!!!!
4. Add 10 Swings of the Sledgehammer per side each workout during this Phase.
5. For the sets of Sprinting, add an additional set of 50 yards to progress, until you reach 8 sets.
6. Keep the distance on the swim the same.

At the end of Phase 2 (Two Months), take a week off the above program for one week. Still walk 1 hour every day and stretch, but feel free to do leisure physical activity, like pick-up games of sports or hiking.

One-Punch Man Training Program- Week 51

Week 50 is here!

Day 351

1. 50 One-Arm Push-ups (50 Each Side)
2. 50 Push-ups
3. 50 Sprinter Sit-ups (50 Each Side)
4. 50 Sit-ups
5. 50 Pistols or Pistols to a Box (50 Each Side)
6. 50 Squats
7. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<QUEST EVENT- The Earth's magnetic poles are about to flip and the only thing that can stop it is a mystical button at the bottom of a huge cavern. You'll have to navigate the course of the path and defeat anyone who stands in your way to stop it! On Day 1, you need to remove a massive group of rocks blocking the entrance to the cavern.

1. 5 Deadlifts @ 80% of 1 RM
2. 50 Strikes to Heavy Bag
3. 50 Sledgehammer Swings
4. 50 Curls @ 20-30# 

--AMRAP in 30 Minutes>>

Day 352

1. 10 Fingertip Push-ups
2. 10 Knuckle Push-ups
3. 10 Diamond Push-ups
4. 10 Wide Push-ups
5. 10 Clapping Push-ups
6. 50 Decline Sit-ups, at least 45 degrees
7. 10 Close Stance Squats
8. 10 Squats
9. 10 Sumo Squats
10. 10 Hindu Squats
11. 10 High Jump Squats

--2 Rounds, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Jog
4. 100 Meter Backpeddle
5. 100 Meter Sprint

--20 Rounds

<<QUEST EVENT- Day 2: You will need to navigate down a treacherous path the best you can!

1. Climb 50 Feet on Rock Wall (Only up counts)
2. Climb 25 Feet on Trees
3. Climb 15 Feet on Climbing Rope
4. 10 Box Jumps @ 24"

--AMRAP in 30 Minutes>>

Day 353

1. 100 YTW Push-ups w/5# Wrist Weights
2. 100 Sit-ups with OH Reach w/5# Wrist Weights
3. 100 Squats with Band Pull Apart w/5# Wrist Weights (Do a band pull-apart at the top of the squat, but you're also wearing wrist weights.)
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<QUEST EVENT- Day 3: A Tribe of Warrior Rock Monsters have interrupted your journey. They seem peaceful, but will not let you pass until you prove yourself against their strongest warriors and tests of strength.

1. 3 Minutes Heavy Bag Work
2. 3 Minutes Shadowboxing
3. 3 Minutes Sledgehammer Strikes
4. 3 Minutes MAX Distance Sled Pull @ Bodyweight
5. 3 Minutes Sledgehammer Strikes
6. 3 Minute Shadowboxing
7. 3 Minutes Heavy Bag Work>>

Day 354

1. 400 Meter Run
2. 100 Hand-Release Push-ups
3. 800 Meter Run
4. 100 Diamond Sit-ups
5. 1600 Meter Run
6. 100 Squats
7. 7200 Meter Run at Easy Pace

--Complete in as few sets as possible

<<QUEST EVENT- Day 4: Open the massive door leading to the mystical button.

1. 10 Deadlifts @ 95% 1 RM (Rest as much as needed between lifts to complete.)
2. 20 Incline Bench Press @ 95-135#
3. 30 Front Rack Barbell Walking Lunges per side @ 95-135#>>

Day 355

1. 10 Push-ups w/100# 
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--10 Rounds

<<QUEST EVENT- Day 5: Beat a cave troll and his minions and press the button!

1. 10 Minutes Shadowboxing
2. 1 Full Power Punch per side to Heavy Bag>>

Day 356

1. 100 Walkout Push-ups
2. 100 Sit-ups
3. 100 Wall Balls w/20# Ball
4. 10 km Running, as fast as possible

--Complete in as few sets as possible

<<QUEST EVENT- Day 6: Climb out of the cavern!

1. Climb 50 Feet on Rock Wall (Only up counts)
2. Climb 25 Feet on Trees
3. Climb 15 Feet on Climbing Rope
4. 10 Box Jumps @ 24">>

Day 357

Same as Day 336 on Week 48.

Goku's Training Program- Introduction and Overview

About a year ago, we released Goku's Training Program in PDF or Google Docs version. Many people have emailed to receive this program and we've gotten a great response from it in general. Now, however, it has dawned on me (duh) to just post the program in pieces to the blog so that you can just read it here!

Goku trained his ass off to get here.
So will you.

But there's something else!! I'm going to start posting it with greater detail than the original program possessed, so that those following it will have greater understanding of the programming. Below is an overview of the general programming. It's going to be similar to the One-Punch Man Training Program, but without the need for weekly updates.  The program is very, very long, but we will be breaking it down into sections for you to use as needed. At the beginning, it will follow relatively close to the Dragon Ball timeline, but will diverge later on for the sake of not doing the same thing for years on end. Also, addition of weighted clothing will be addressed in the program proper and not in the introduction.

You should be using the Real Anime Training Warm-up and Stretching Routine for all of this program. There's nothing wrong with running through the Stretching Routine a couple of time a day, either.

Rest weeks should be filled with walking, stretching, and doing activities that you enjoy, like hiking or playing a game of basketball or something along those lines. It won't be as difficult as your normal training, but it keeps you active and won't have you killing the same movements all the time. If a day has an "OR" in between two workouts, it means that one week you will do the first listed workout and the next week you will do the next listed workout.

Phase 1: Goku’s Early Training (2 Months)

• Do this workout 4 times a week .
• On your off days, go for a walk and stretch. (All non-training days for the rest of the program)

Phase 2: Roshi’s Training (2 Months)

• Do this workout MWF
• “Goku’s Early Training” on Tuesday and Saturday

Transition: Rest One Week

Phase 3: The Turtle Hermit’s Training (4 Months)

• Do this workout MWF
• “Goku’s Early Training” on Tuesday and Saturday

Transition: Rest One Week

Phase 4: The Turtle Hermit’s Training, Revisited (4 Months)

• Do this workout MWF and Saturday
• "Goku’s Early Training" on Tuesday OR Thursday

Transition (a): Rest One Week
Transition (b): “Korin’s Training” every day for a week.

Phase 5: Travel the World with Goku (5 Months)

• “Run, Swim, Climb” MWF
• “The Turtle Hermit’s Training” on Tuesday
• "Korin's Training" on Thursday
• “Goku’s Early Training” on Saturday

Transition: Rest One Week

Phase 6: Travel the World with Goku, Remix (6 Months)

• “Find the Dragon Balls” MWF
• “The Turtle Hermit’s Training” on Tuesday
• "Korin's Training" on Thursday
• “Goku’s Early Training” on Saturday

Transition: Rest One Week

Phase 7: Repeat "Travel the World with Goku, Remix" (including Transition) 4 times. (2 Years Total)

Transition: Rest One Additional Week

Phase 8: Kami’s Training (6 Months)

• Monday: “Turtle Hermit’s Training” and Meditate
• Tuesday: “Goku’s Early Training” and Sparring
• Wednesday: “Korin’s Training” and Meditate
• Thursday: “Find the Dragon Balls”
• Friday: “Turtle Hermit’s Training” OR “Goku’s Early Training”
• Saturday: Meditate and Spar
• Sunday: Meditate and Walk

Transition: Rest Two Weeks

Phase 9: Goku's Peace Time Training ( 6 Months)

• Monday: “Turtle Hermit’s Training” and Meditate
• Tuesday: “Goku’s Early Training” and Sparring
• Wednesday: “Korin’s Training” and Meditate
• Thursday: “Find the Dragon Balls”
• Friday: Alternate weeks of "Turtle Hermit's Training" and “Goku’s Early Training”
• Saturday: Choice of any previous workout
• Sunday: Meditate and Walk

Transition: Rest One Week

(Note: We will be skipping the running on Snake Way for the sake of the program.)

Phase 10: King Kai’s Training (3 Months)

• Do this workout MWF
• Choose from one of the previous workouts Tuesday and Thursday
• Saturday, do "The North Kaio-sama's Training"
• Meditate every day

Transition (a): Rest One Week

Transition (b): Goku’s Gravity Room Workout MWF and 100Gs Add-on Tues, Thurs, and Sat

Phase 11: Goku Trains in Space (3 Months)

• Monday: “Goku’s Gravity Room Workout” and Meditate
• Tuesday: “Turtle Hermit’s Training” and Meditate
• Wednesday: “Goku’s Early Training” and Meditate
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls” and Meditate
• Saturday: “Gokus Gravity Room Workout w/100Gs Add-on” and Meditate
• Sunday: Meditate, Walk, and Stretch

Transition: Rest One Week

Phase 12: Training for the Androids (6 Months)

• Monday: “The Super Saiyan Workout” and Meditate
• Tuesday: “Turtle Hermit’s Training” and Meditate
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls” and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on” and Meditate
• Sunday: Meditate, Walk, and Stretch

Transition: Rest Two Weeks

Phase 13: Repeat Training for the Androids and above Transition period 4 more times. (2 Years)

Transition: Rest Two Weeks

Phase 14: Room of Spirit and Time (6 Months)

• Monday: “The Super Saiyan Workout,” Meditate, and Spar
• Tuesday: “Turtle Hermit’s Training,” Meditate, and Spar
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” Meditate, and Spar
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

Transition: Rest Two Weeks

Phase 15: Goku's Training in Other World (6 Months)

• Monday: “The Super Saiyan Workout,” Meditate, and Spar
• Tuesday: “Turtle Hermit’s Training,” Meditate, and Spar
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” Meditate, and Spar
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

Transition: Rest Two Weeks

Phase 16: Goku's Godly Training (6 Month)

• Monday: “The Super Saiyan Workout,” AND "Goku and Vegeta's Training with Whis: Walk Around the World", and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "GVTW: Bodyweight Training," and Meditate
• Wednesday: “Goku’s Early Training,” AND "GVTW: Yard Work and Chores," Meditate
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

For training beyond this, you have two options: begin to use the Gravity Room Method (read the WHOLE POST) utilizing the following format, which is slightly different from the normal programming or use the Gravity Room Method 2.0. Do not use the 10-Minute MetCon List, because you'll already be doing your MetCons with the previous workouts.

Gravity Room Method Version

Week 1

• Monday: "The Gravity Room Method: Lifting" AND “The Super Saiyan Workout,” and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: "The Gravity Room Method: Lifting" AND “Goku’s Early Training,” and Meditate
• Thursday: “Korin’s Training” and Meditate
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," and Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Week 2

• Monday: "The Gravity Room Method: Lifting" AND "GVTW: Bodyweight Training," and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: “Goku’s Early Training,” and Meditate
• Thursday: "The Gravity Room Method: Lifting" AND "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Gravity Room Method 2.0 Version

Week 1

• Monday: GR Method 2.0- Back Squat and Sit-ups AND “The Super Saiyan Workout,” and Meditate
• Tuesday: GR Method 2.0- Pull-ups and Good Mornings AND “Turtle Hermit’s Training,”
• Wednesday: GR Method 2.0- OH Squat and Phase 2 Workout AND “Goku’s Early Training,” and Meditate
• Thursday: GR Method 2.0- Bench Press and Side Bends AND “Korin’s Training” and Meditate
• Friday: GR Method 2.0- Deadlifts and Hyperextensions AND “Find the Dragon Balls,” and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," and Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Week 2

• Monday: GR Method 2.0- Front Squat and Sit-ups AND "GVTW: Bodyweight Training," and Meditate
• Tuesday: GR Method 2.0- Chin-ups and Good Mornings AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: GR Method 2.0- OH Squats and Phase 2 Workout AND “Goku’s Early Training,” and Meditate
• Thursday: GR Method 2.0- OHP and Side Bends AND "The North Kaio-sama's Training" and Meditate
• Friday: GR Method 2.0- Pendlay Row and Hyperextensions AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

This is a long and tough program, but if you take your time and follow the entire thing, you'll get through it safely and with insane fitness. REMEMBER, this is just the overview and not the program proper, so please don't just start it without looking at the actual programming and definitely DO NOT just start in the middle, because you absolutely will injure yourself.