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Specialty Workout

THE SAIYAN WORKOUT

Custom weighted-vest gravity protocol · 14 days · 4 sessions/week

A two-week ramp-up using progressive weighted-vest loading to mimic gravity-chamber training. Push, pull, legs, and explosive conditioning — every session builds the load.

Week 1 — Establish Gravity

ACCLIMATE TO WEIGHTED-VEST TRAINING (5–10% BW)

Day 1

SAIYAN PUSH

Pressing
Weighted push-ups (vest)▶ demo
Wear ~10% bodyweight
Sets
5
Reps
12
Rest
75s
Pike push-ups▶ demo
Sets
4
Reps
10
Rest
75s
Dips▶ demo
Sets
4
Reps
10
Rest
90s
Plyometric push-ups▶ demo
Sets
4
Reps
8
Rest
90s
Day 2

SAIYAN PULL

Pulling
Weighted pull-ups▶ demo
Sets
5
Reps
5
Rest
120s
Inverted rows▶ demo
Sets
4
Reps
12
Rest
75s
Chin-ups▶ demo
Sets
3
Reps
AMRAP
Rest
90s
Day 3

SAIYAN LEGS

Lower body
Weighted squats (vest)▶ demo
Sets
5
Reps
10
Rest
120s
Bulgarian split squats▶ demo
Sets
4
Reps
10/leg
Rest
75s
Box jumps▶ demo
Sets
5
Reps
5
Rest
90s
Day 4

GRAVITY SPRINTS

Conditioning
Hill sprints (gravity sim)▶ demo
Sets
10
Reps
20s
Rest
90s
Shadow striking▶ demo
Sets
5
Reps
60s
Rest
60s
Week 2 — Increase Gravity

BUMP VEST LOAD 5% AND INTENSIFY VOLUME

Day 1

SAIYAN PUSH II

Pressing
Weighted push-ups (vest)▶ demo
Bump vest by 5%
Sets
6
Reps
12
Rest
75s
Pike push-ups (deficit)▶ demo
Sets
4
Reps
10
Rest
75s
Weighted dips▶ demo
Sets
4
Reps
8
Rest
120s
Clap push-ups▶ demo
Sets
4
Reps
6
Rest
90s
Day 2

SAIYAN PULL II

Pulling
Weighted pull-ups▶ demo
Sets
5
Reps
5 @ +10%
Rest
120s
Archer pull-ups▶ demo
Sets
3
Reps
5/side
Rest
90s
Towel pull-ups▶ demo
Sets
3
Reps
5
Rest
90s
Day 3

SAIYAN LEGS II

Lower body
Weighted squats (vest +5%)▶ demo
Sets
5
Reps
10
Rest
120s
Single-leg RDL▶ demo
Sets
4
Reps
8/leg
Rest
75s
Depth jumps▶ demo
Sets
5
Reps
5
Rest
120s
Day 4

GRAVITY SPRINTS II

Conditioning
Hill sprints (gravity sim, +25% volume)▶ demo
Sets
12
Reps
20s
Rest
90s
Burpee broad jumps▶ demo
Sets
5
Reps
10
Rest
75s
Train smart

Specialty workout. Don't exceed safe load progressions — add weight gradually and back off if form breaks. Everything here is a real protocol, just themed around the source material.