Disclaimer: While Goku pushes superhuman limits, remember to adjust this plan to your current fitness level and listen to your body. Start slow, prioritize proper form, and always consult a doctor before starting a new exercise program.

Philosophy: This plan incorporates elements of Goku's diverse training, including weightlifting, bodyweight exercises, cardio, and explosive movements. Each day focuses on a specific area while ensuring overall fitness development. Rest and recovery are crucial, so don't forget rest days!

Warm-up (every session): 5-10 minutes of light cardio (jumping jacks, jogging) followed by dynamic stretches.

Cool-down (every session): 5-10 minutes of static stretches.

Key:

• Sets: The number of times you repeat an exercise.
• Reps: The number of times you perform the exercise within a set.
• Rest: Time between sets/exercises.
• Progression: As you get stronger, increase weight, reps, sets, or decrease rest time gradually.

Day 1: Saiyan Strength - Upper Body (Weightlifting)

• Squats: 3 sets of 8-12 reps
• Bench Press: 3 sets of 8-12 reps
• Overhead Press: 3 sets of 8-12 reps
• Pull-ups/Rows: 3 sets of as many reps as possible
• Bicep Curls: 3 sets of 10-15 reps
• Tricep Extensions: 3 sets of 10-15 reps

Day 2: Kamehameha Cardio - Explosive Power

• Box Jumps: 3 sets of 5-8 reps
• Medicine Ball Slams: 3 sets of 10-15 reps
• Burpees: 3 sets of 10-15 reps
• Sprinting Drills: 3 sets of 20-second sprints with 30-second rest
• Jumping Rope: 10-15 minutes of continuous jumping or intervals

Day 3: Rest & Recover

Day 4: Master Roshi's Martial Arts - Bodyweight & Technique

• Push-ups: 3 sets of as many reps as possible with variations (decline, incline, diamond)
• Dips: 3 sets of as many reps as possible with variations (parallel bars, bench dips)
• Lunges: 3 sets of 10-15 reps per leg
• Side Plank: 3 sets of 30-second holds per side
• Shadowboxing: 3 rounds of 2 minutes mimicking fighting techniques

Day 5: Endurance Run - Senzu Bean Refuel

• Moderate-intensity run: 30-45 minutes at a comfortable pace

Day 6: Rest & Recover

Bonus: Spirit Bomb Challenge (any day)

• 30 minutes of HIIT (High-Intensity Interval Training) like sprints, jump squats, mountain climbers, etc. with short rest periods

Remember, consistency is key! Train hard, but also listen to your body and progress gradually. Just like Goku, push your limits but prioritize form and safety. You can modify exercises based on your fitness level and goals. With dedication, you'll be powering up like a Super Saiyan in no time!