VEGETA

Dragon Ball

VEGETA

Pride PowerlifterPride of the Saiyans5 days/wk

Physique

Compact, dense, prince-of-all-saiyans powerlifter

Lore Context

Vegeta will not be outworked. Where Goku trains for joy, Vegeta trains for vengeance — heavy compounds, low reps, ego-driven progression. The frame of someone who refuses to come second.

powerliftingmassstrength

Lore Notes

Pride of all Saiyans. Will not accept second place to anyone — especially not Kakarot.

Trains harder when he loses, not less. Spite is a renewable resource.

His widow's peak hairstyle has not changed since 1989.

THE WEEKLY SPLIT

5 training days per week

Start session

Day 1

SQUAT — GALICK BASE

Quad and posterior chain power

Back squat▶ demo

Add weight every session

Sets

Reps

3-5

Rest

180s

Pause squat▶ demo

Sets

Reps

Rest

150s

Walking lunges (loaded)▶ demo

Sets

Reps

10/leg

Rest

90s

Hanging leg raises▶ demo

Sets

Reps

Rest

60s

Day 2

BENCH — FINAL FLASH

Pressing strength

Barbell bench press▶ demo

Sets

Reps

3-5

Rest

180s

Close-grip bench▶ demo

Sets

Reps

Rest

120s

Weighted dips▶ demo

Sets

Reps

6-8

Rest

120s

DB lateral raise▶ demo

Sets

Reps

Rest

60s

Day 3

DEADLIFT — BIG BANG

Pulling strength

Conventional deadlift▶ demo

Sets

Reps

Rest

210s

Barbell row▶ demo

Sets

Reps

Rest

120s

Weighted pull-ups▶ demo

Sets

Reps

Rest

120s

Barbell shrugs▶ demo

Sets

Reps

Rest

75s

Day 4

OVERHEAD — GARLIC GUN

Vertical pressing

Standing overhead press▶ demo

Sets

Reps

3-5

Rest

180s

Push press▶ demo

Sets

Reps

Rest

120s

Behind-the-neck press (light)▶ demo

Skip if shoulder mobility is limited

Sets

Reps

Rest

90s

Face pulls▶ demo

Sets

Reps

Rest

60s

Day 5

ACCESSORY & CONDITIONING

Detail work

Front squat▶ demo

Sets

Reps

Rest

120s

Romanian deadlift▶ demo

Sets

Reps

Rest

90s

Barbell curl▶ demo

Sets

Reps

Rest

75s

Sled push▶ demo

Heavy and angry

Sets

Reps

20m

Rest

90s

WARMUP

Run before every session.

Easy cardio (jog, jump rope, bike)▶ demo

Gentle pace; raise core temp

Sets

Reps

5 min

Rest

—

World's greatest stretch▶ demo

Sets

Reps

5/side

Rest

—

Hip openers (90/90 + cossack)▶ demo

Sets

Reps

8/side

Rest

—

Banded shoulder dislocates▶ demo

Sets

Reps

Rest

—

Activation (glute bridge + scap pull)▶ demo

Sets

Reps

Rest

—

COOLDOWN

Run after every session.

Easy walk or pedal▶ demo

Sets

Reps

5 min

Rest

—

Static hamstring stretch▶ demo

Sets

Reps

30s/side

Rest

—

Pigeon pose▶ demo

Sets

Reps

30s/side

Rest

—

Doorway pec stretch▶ demo

Sets

Reps

30s/side

Rest

—

Box breathing (4-4-4-4)▶ demo

Sets

Reps

3 min

Rest

—

Train smart

Workouts are inspired by character lore, not a substitute for professional coaching. Warm up, scale loads to your level, and progress gradually. If anything hurts, stop.