Disclaimer

Copyright Disclaimer
The fictional character of Son Goku or Goku from the Dragon Ball manga and
anime series is the property of Akira Toriyama and the publishers Shueisha and
Toei Animation. This work is an original fan creation inspired by the Dragon Ball
series and is not affiliated with or endorsed by the copyright holders. The character
of Goku is used here without permission under fair use for the purpose of
commentary and creative expression. No copyright infringement is intended.

Exercise is potentially dangerous. To minimize the risk for injury, please follow all
safety guidelines. Do not perform this program if you have pre-existing health
conditions without a doctor's clearance.

This workout plan is provided for informational and entertainment use only. It
should not be considered professional advice. The author makes no warranties
regarding the exercises described.

No part of this document may be reproduced, distributed, posted online, or

transmitted in any form without express written permission from Discipline
Mentality. It may not be uploaded or shared on any website or platform.

Discipline Mentality is not a medical professional or a doctor. Always consult a

medical professional before starting any exercise program. Use of this information
is strictly at your own risk. Discipline Mentality will not assume any liability for direct
or indirect losses or damages that may result from the use of information contained
in this video, including, but not limited to economic loss, injury, illness, or death.

All rights reserved. Copyright 2023 by Discipline Media LLC.

.

Discipline Mentality Goku Powerbuilding Program 2

Table of Contents
Program Overview 4
F.A.Q 7
Exercise Tutorials 9
Warm Up 13
Split A - Week 1 15
Split A - Week 2 19
Split A - Week 3 23
Split A - Week 4 27
Split A - Week 5 31
Split A - Week 6 35
Split A - Week 7 39
Split A - Week 8 43
Split B - Week 1 44
Split B - Week 2 52
Split B - Week 3 60
Split B - Week 4 68
Split B - Week 5 76
Split B - Week 6 84
Exercise Substitutions 85

Glossary 88

Tools You May Need 89

Supplements I Use 91
Thank You 92
PROGRAM OVERVIEW
The focus of this program is obtaining the physique of Goku while also
building as much strength as possible. This means the focus is entirely on
training to build a body like him through mostly powerlifting with some
bodybuilding and calisthenics as well.

The program will consist of the following:

Strength training using weights to build muscle

Weightlifting and improve strength. Increases muscle mass,
boost metabolism, and enhance bone density.

Powerlifting is a strength sport consisting of

three lifts - the squat, bench press, and
Powerlifting deadlift. Unlike standard weightlifting, which
focuses more-so on building mass. Powerlifters
train for maximal strength rather than mass.

Exercises that uses bodyweight movements

Calisthenics and minimal equipment to build strength and
flexibility.

Discipline Mentality Goku Powerbuilding Program 4

PROGRAM OVERVIEW
The focus of this program is entirely to achieve a body like Goku through
powerbuilding. He's muscular overall and his physique can be compared to
bodybuilders. Because of this, we should train like bodybuilders to look like him.
However, since Goku is known for his immense strength as well, I decided to make
this program a powerbuilding program. Powerbuilding is a mix of powerlifting and
bodybuilding. This means the main training will be powerlifting to build strength
but with bodybuilding components as well to get the look of Goku. So, we’ll have
to train the full body with but the strongest points are his delts and chest so there
will be an emphasis on training these muscles. Because of this this, the push days
will have high volume and will be very intensive, similarly to the Baki Program.
Some calisthenics movements will be used as well.

Wide Delts
Massive
chest

Defined
legs

Discipline Mentality Goku Powerbuilding Program 5

 Program Overview
For this program, there is 2 different splits that achieve the same goals but by
different methods. Both splits have an emphasis on the necessary muscles listed
above. I heavily recommend getting a gym membership as soon as possible as
having all the equipment at home is expensive. For the first exercises on each day
(Squat, Bench, Deadlift) you SHOULD be going heavy after warm up

Split A - 3 Days A Week - 8 Week Periodization

FULLBODY/REST/UPPER/REST/LOWER/2XREST. This split is higher intensity but

with less days training. This split is for you if live a busy life or prefer to train less.
On the Squat, Bench, and Deadlift, you should be using heavy weight (70-90% of
your max). You will max out every 8 weeks.

Split B - 5 Days A Week - 6 Week Periodization

UPPER/LOWER/REST/LEGS/PUSH/PULL/REST. This split is less intensity but higher

volume. This split is for you if you prefer to train more days or not yet advanced
enough to train comfortably to failure. On the Squat, Bench, and Deadlift, you
should be using heavy weight (70-85% of your max). You will max out every 6
weeks.

IMPORTANT: Repeat Each Split After Taking A Deload Week. Both of these
splits are extremely taxing on the body. DO NOT neglect recovery whatsoever.

Discipline Mentality Goku Powerbuilding Program 6

 F.A.Q.
1. What gym equipment do I need?

A: Ideally, you'll want to have a gym membership which is much cheaper than
buying your own equipment. If you're looking to purchase equipment, there is a list
of Amazon Affiliate Links of gym equipment you may need on page 38.

2. How do I know if I am progressing?

A: Bodybuilding is a slow process and you have to accept that. It is hard to

determine if you're making progress visually from day to day or even week to
week. I'd recommend utilizing progress pictures every 1-2 months to see
differences. Remember, if you're consistently training hard, eating enough, and
getting enough sleep you are most likely progressing.

3. How much muscle can I expect to gain?

A: The amount of muscle you put on is determined by your genetics and how hard
you work. It can also be determined by if you've weight trained before. If you're
new to lifting, you can expect to put on more muscle mass than someone who has
been going to the gym for 3 years.

Discipline Mentality Goku Powerbuilding Program 7

4. Should I cut or bulk?

A: For this most programs in general, you should be eating in caloric surplus of
300-750 calories. Eating in a caloric surplus will build the most muscle and allow the
fastest recovery during rest days. Since this program is highly intensive, you should
be eating a high calorie surplus, unless your goal is weight loss, in which I’d
recommend the other splits, as you won’t gain as much strength in a deficit in this
program.

5. I'm getting sore from my workouts. Should I skip my training?

A: New stresses on the body such as from weightlifting will cause you to be sore.
You should be focusing as much as possible on recovery which includes: sleep,
stretching, and massaging/foaming sore muscles to minimize soreness as much as
possible. You should still train when you're sore, however, if the soreness prevents
you from completing exercises as you normally do, then I recommend skipping
until the soreness is gone. Muscle soreness is a part of training especially when you
start off, so you'll have to get used to working around it.

6. What does RPE mean?

A: RPE stands for “Rate of Perceived Exertion.”An RPE of 10 would be a set

towards complete failure giving everything you got which includes partial reps at
the end of the set (typically for isolation movements). An RPE of 9 of would be
having 1 rep in reserve before finishing a set. A RPE of 8 would mean having 2 reps
in reserve, and a RPE of 7 would mean having 3 reps in reserve, etc. RPE is
especially necessary in this PowerBuilding program to regulate and prevent fatigue
of the nervous system.

IMPORTANT: If you have a question that isn’t listed here, please ask and ping me in
the #questions channel on the discord. I or an admin/staff will answer it as soon as we
can.

Discipline Mentality Goku Powerbuilding Program 8

Exercises Tutorials
Below is a list for every exercise in the training program, as well as a link for tutorial
on how to each one if needed. I am not affiliated with any of the channels I link.
Refer to these pages when you don't know how to do an exercise.

Exercise Muscles Worked Tutorial

latissimus dorsi,
rhomboids, and https://www.youtube.com/watch?
Barbell Row
trapezius, biceps, v=FWJR5Ve8bnQ
rear deltoids

pectoralis major and

https://www.youtube.com/watch?
Bench Press minor, anterior
v=4Y2ZdHCOXok
deltoids, triceps

https://www.youtube.com/watch?
Bicep Curl biceps brachii
v=ykJmrZ5v0Oo

quadriceps,
hamstrings, glutes, https://www.youtube.com/shorts/lG3MsPmE
Bulgarian Split Squat
and stabilizing QQk
muscles of the core.

gastrocnemius and https://www.youtube.com/watch?

Calf Raise
soleus v=eMTy3qylqnE

pectoralis major and https://www.youtube.com/watch?

Chest Fly
anterior deltoids v=QENKPHhQVi4

triceps, chest, and https://www.youtube.com/watch?

Dips
shoulders v=yN6Q1UI_xkE

Discipline Mentality Goku Powerbuilding Program 9

 Exercise Muscles Worked Tutorial

rectus abdominis https://www.youtube.com/watch?v=otOKB-

Double Crunch
and hip flexors iZ548

rear deltoids,
https://www.youtube.com/watch?
Face Pull rhomboids, rotator
v=V8dZ3pyiCBo
cuffs

brachialis,
https://www.youtube.com/shorts/cDKOkTT9
Hammer Curl brachioradialis, and
OnQ
biceps

rectus abdominis https://www.youtube.com/watch?

Hanging Leg Raise
and hip flexors v=RuIdJSVTKO4

https://www.youtube.com/shorts/ANKSmhT
Hamstring Curl hamstrings
0dTk

latissimus dorsi, https://www.youtube.com/watch?

Lat Pulldown
biceps, rear deltoids v=Z_3xHwuO8Tk

lateral deltoids and https://www.youtube.com/shorts/G-

Lateral Raise
traps piLwLu0d4

https://www.youtube.com/watch?
Leg Extension quadriceps
v=ljO4jkwv8wQ

neck flexors,
https://www.youtube.com/watch?
Neck Curl sternocleidomastoid,
v=FPO1wKDQUs8
scalene

splenius amd https://www.youtube.com/watch?

Neck Extension
trapezius v=FPO1wKDQUs8

Discipline Mentality Goku Powerbuilding Program 10

 Exercise Muscles Worked Tutorial

hamstrings, glutes, https://www.youtube.com/watch?v=3-

Nordic Curl
abdominals 4pKUhkzoQ

anterior deltoids, https://www.youtube.com/watch?

Overhead Press
triceps v=F3QY5vMz_6I

Overhead Tricep https://www.youtube.com/shorts/8FNGBJU

triceps
Extension HfsA

latissimus dorsi, https://www.youtube.com/watch?

Pull Ups
biceps v=eGo4IYlbE5g

https://www.youtube.com/watch?
Reverse Wrist Curl forearm extensors
v=osYPwlBiCRM

hamstrings, glutes,
https://www.youtube.com/watch?
Romanian Deadlift and lower back
v=_oyxCn2iSjU
muscles

latissimus dorsi,
https://www.youtube.com/watch?v=9ffaage-
Seal Row rhomboids, and
LjY
trapezius, biceps

gastrocnemius and https://www.youtube.com/watch?

Seated Calf Raise
soleus v=JbyjNymZOt0

https://www.youtube.com/watch?
Shoulder Shrug trapezius, neck
v=cJRVVxmytaM

quadriceps,
hamstrings, glutes, https://www.youtube.com/watch?
Squat
and lower back v=gcNh17Ckjgg
muscles

https://www.youtube.com/watch?
Stretching Full Body
v=sOuKeVuej9E

Discipline Mentality Goku Powerbuilding Program 11

 Exercise Muscles Worked Tutorial

https://www.youtube.com/watch?v=2-
Tricep Push Down triceps
LAMcpzODU

https://www.youtube.com/watch?
Wrist Curl forearm flexors
v=3VLTzIrnb5g

latissimus dorsi, https://www.youtube.com/watch?

Wide Grip Pull Ups
biceps v=bHC16skSN6Q&t=349s

latissimus dorsi, https://www.youtube.com/watch?

Wide Grip Pulldowns
biceps v=5gL2XgHghLY

forearm flexors, https://www.youtube.com/watch?

Zottman Curl
extensors, biceps v=ZrpRBgswtHs

latissimus dorsi, https://www.youtube.com/watch?

Chin Up
biceps v=brhRXlOhsAM

Reverse Grip latissimus dorsi, https://www.youtube.com/watch?

Pulldown biceps v=apzFTbsm7HU&t=61s

rear delts (obviously https://www.youtube.com/watch?

Rear Delt Fly
lol) v=EA7u4Q_8HQ0

https://www.youtube.com/watch?
Shrugs trapezius
v=cJRVVxmytaM&t=1s

https://www.youtube.com/watch?
Cable Crunch rectus abdominus
v=jBtiDLz0y7s

https://www.youtube.com/watch?
Good Morning hamstrings, glutes
v=vKPGe8zb2S4

Discipline Mentality Goku Powerbuilding Program 12

Warm Up
Before we look at how exactly you should warm up, it's important to understand the
purpose of warming up. Some reasons to warm up are:

1. Improved Performance
2. Increased Blood Flow
3. Enhance Muscle Flexibility
4. Injury Prevention
5. Reduced Muscle Stiffness
6. Mental Preparation
7. Post-Workout Recovery

Clearly, warming up is crucial and skipping it is detrimental to your gains and if you
choose to skip warming up, you're only hurting yourself in the long run and are
bound to suffer from preventable injuries.

There's a variety of ways to warm up. The easiest and simple way is to do pyramid
sets in which you start your exercise with 1-3 light sets. For example, before benching
heavy in your working sets, you'd do the following: The Bar (45 LBS/20KG) for 20 reps
followed by a plate (135 LBS/61KG) for 10 reps before moving on to your working
sets. You can also warm up by using the following routine. You don't have to follow it
completely and just use it as a guideline until you feel ready to move on to the full
workout.

Discipline Mentality Goku Powerbuilding Program 13

Warm Up

Exercise Sets Reps/Time Notes

Pick any machine such as a treadmill

LOW INTENSITY CARDIO N/A 5-10MIN or any form of cardio of your choice
to increase your heartrate.

Foam all the large muscle groups

FOAM ROLLING N/A 2-3MIN such as your lats, quads,
hamstrings, and calves.

FRONT/BACK LEG SWING 2 12 12 each leg

SIDE/SIDE LEG SWING 2 12 12 each leg

Squeeze traps throughout the

SHRUGS 2 15
movement

HEAD ROTATIONS
Do the movement slowly and let
(CLOCKWISE AND 1 1-2MIN
your neck warm up.
COUNTERCLOCKWISE)

Discipline Mentality Goku Powerbuilding Program 14

 Split A - Week 1
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

First Set: RPE of 8

3-5 2nd and 3rd Set: RPE of 7
Squats 3 5 7-8
MIN (Reduce Weight on Second and Third
Set)

First Set: RPE of 8

2nd and 3rd Set: RPE of 7
Tuck elbows at a 45 degree angle and
Barbell Bench 3-5
3 5 7-8 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage core
Pause Deadlift 2 6 7
MIN and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 8 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Keep your core stable and keep your

Barbell Overhead 3-5 torso upright. Press vertically and you
2 5-8 8
Press MIN can lean slightly backwards to keep
your head clear from the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 15

 Split A - Week 1
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip Bench 3-5
2 6 7 go down and exploding on the upwards
Press MIN
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

2-4
Dips 2 5-8 9 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

First Set: RPE of 9

2-4
Barbell Rows 2 5-8 8-9 Second Set: RPE of 8
MIN
Pull your elbows along your side.

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 16

 Split A - Week 1
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Set 1: Low to high

Set 2: High To Low
1-3 Slow down the movement and
Chest Fly 2 6-10 10
MIN squeeze the entirety of your chest.
Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 2 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 17

 Split A - Week 1
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

First Set: RPE of 8

2nd and 3rd Set: RPE of 7
3-5
Deadlift 3 5 7-8 (Reduce Weight on Second and Third
MIN
Set)

3-5 Focus on form over weight to get as

Squat 2 6 8
MIN much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 5-8
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Keep thighs stabilized and lower the

1-3
Hamstring Curls 2 8-12 9 weight in a slow and controlled
MIN
motion.

1-3 Feel the full stretch of your calves.

Calf Raises 2 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 18

 Split A - Week 2
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

1st and 2nd Set: RPE of 8

3-5
Squats 3 5 7-8 3rd Set: RPE of 7
MIN
(Reduce Weight on Third Set)

1st and 2nd Set: RPE of 8

3rd Set: RPE of 7
Tuck elbows at a 45 degree angle and
Barbell Bench 3-5
3 5 7-8 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage core
Pause Deadlift 2 6 8
MIN and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 8 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Keep your core stable and keep your

Barbell Overhead 3-5 torso upright. Press vertically and you
2 5-8 8
Press MIN can lean slightly backwards to keep
your head clear from the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 19

Split A - Week 2
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip Bench 3-5
2 6 8 go down and exploding on the upwards
Press MIN
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

2-4
Dips 2 5-8 8 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

First Set: RPE of 9

2-4
Barbell Rows 2 5-8 8-9 Second Set: RPE of 8
MIN
Pull your elbows along your side.

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 20

 Split A - Week 2
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Set 1: Low to high

Set 2: High To Low
1-3 Slow down the movement and
Chest Fly 2 6-10 10
MIN squeeze the entirety of your chest.
Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 3 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 21

Split A - Week 2
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

1st and 2nd Set: RPE of 8

3-5 3rd Set: RPE of 7
Deadlift 3 5 7-8
MIN (Reduce Weight on Third Set)

3-5 Focus on form over weight to get as

Squat 2 6 8
MIN much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 5-8
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Keep thighs stabilized and lower the

1-3
Hamstring Curls 2 8-12 9 weight in a slow and controlled
MIN
motion.

1-3 Feel the full stretch of your calves.

Calf Raises 2 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 22

 Split A - Week 3
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

3-5
Squats 2 5 8 2 RIR each set (Powerlifting)
MIN

2 RIR each set (Powerlifting)

Tuck elbows at a 45 degree angle and
Barbell Bench 3-5 focus on controlling the weight as you
2 5 8
Press MIN go down and exploding on the upwards
part of the rep.

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage core
Pause Deadlift 2 6 8
MIN and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 9 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Keep your core stable and keep your

Barbell Overhead 3-5 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 23

Split A - Week 3
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip Bench 3-5
2 6 8 go down and exploding on the upwards
Press MIN
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

2-4
Dips 2 5-8 9 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

2-4
Barbell Rows 2 5-8 8 Pull your elbows along your side.
MIN

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 24

 Split A - Week 3
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Set 1: Low to high

Set 2: High To Low
1-3 Slow down the movement and
Chest Fly 2 6-10 10
MIN squeeze the entirety of your chest.
Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 4 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 25

Split A - Week 3
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

Brace your lats. Keep your chest tall.

3-5 Keep your back straight throughout
Deadlift 2 5 8
MIN the lift and avoid rounding your back.
Engage entire body when lifting.

3-5 Focus on form over weight to get as

Squat 2 6 8
MIN much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 8-12
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Keep thighs stabilized and lower the

1-3
Hamstring Curls 2 8-12 9 weight in a slow and controlled
MIN
motion.

1-3 Feel the full stretch of your calves.

Calf Raises 2 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 26

 Split A - Week 4
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

3-5 9 RPE for 1st set, 8 RPE For Second Set

Squats 2 5 8-9
MIN (Powerlifting)

9 RPE for 1st set, 8 RPE For Second Set

(Powerlifting)
Tuck elbows at a 45 degree angle and
Barbell Bench 3-5
2 5 8-9 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

9 RPE for 1st set, 8 RPE For Second Set

(Powerlifting)
Stand with feet about hip-width apart,
bend knees slightly and keep back flat
3-5 as you reach down with an overhand
Pause Deadlift 2 6 8-9
MIN grip in front of your knees. Engage core
and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 9 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Press vertically and you can lean slightly

Barbell Overhead 3-5
2 5-8 9 backwards to keep your head clear from
Press MIN
the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 27

Split A - Week 4
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

9 RPE for 1st set, 8 RPE For Second Set

Tuck elbows at a 45 degree angle and
Close Grip Bench 3-5 focus on controlling the weight as you
2 6 8-9
Press MIN go down and exploding on the upwards
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

2-4
Dips 3 5-8 9 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

2-4
Barbell Rows 2 5-8 8 Pull your elbows along your side.
MIN

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 28

 Split A - Week 4
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 3 6-10 10
MIN Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 4 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 29

Split A - Week 4
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

9 RPE for 1st set, 8 RPE For Second

Set (Powerlifting)
3-5 Brace your lats. Keep your chest tall.
Deadlift 2 5 8-9
MIN Keep your back straight throughout
the lift and avoid rounding your back.
Engage entire body when lifting.

9 RPE for 1st set, 8 RPE For Second

3-5 Set (Powerlifting)
Squat 2 6 8-9
MIN Focus on form over weight to get as
much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 8-12
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

1-3 Keep thighs stabilized and lower the

Hamstring Curls 2 8-12 9
MIN weight in a controlled motion.

1-3 Feel the full stretch of your calves.

Calf Raises 2 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 30

 Split A - Week 5
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

3-5 2 reps in reserve for both sets

Squats 2 5 8
MIN (Powerlifting)

2 reps in reserve for both sets

(Powerlifting)
Tuck elbows at a 45 degree angle and
Barbell Bench 3-5
2 5 8 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

2 reps in reserve for both sets

Stand with feet about hip-width apart,
bend knees slightly and keep back flat
as you reach down with an overhand
3-5
Pause Deadlift 2 6 8 grip in front of your knees. Engage core
MIN
and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 9 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Press vertically and you can lean slightly

Barbell Overhead 3-5
2 5-8 9 backwards to keep your head clear from
Press MIN
the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 31

Split A - Week 5
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip Bench 3-5
2 6 8 go down and exploding on the upwards
Press MIN
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

2-4
Dips 3 5-8 8 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

2-4
Barbell Rows 2 5-8 8 Pull your elbows along your side.
MIN

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 32

 Split A - Week 5
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 3 6-10 10
MIN Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 3 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 33

Split A - Week 5
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

2 reps in reserve for both sets

(Powerlifting)
3-5 Brace your lats. Keep your chest tall.
Deadlift 2 5 8
MIN Keep your back straight throughout
the lift and avoid rounding your back.
Engage entire body when lifting.

2 reps in reserve for both sets

3-5 (Powerlifting)
Squat 2 6 8
MIN Focus on form over weight to get as
much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 8-12
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

1-3 Keep thighs stabilized and lower the

Hamstring Curls 2 8-12 9
MIN weight in a controlled motion.

1-3 Feel the full stretch of your calves.

Calf Raises 3 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 34

 Split A - Week 6
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

3-5 9 RPE for 1st set, 8 RPE For Second Set

Squats 2 5 8-9
MIN (Powerlifting)

9 RPE for 1st set, 8 RPE For Second Set

(Powerlifting)
Tuck elbows at a 45 degree angle and
Barbell Bench 3-5
2 5 8-9 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

9 RPE for 1st set, 8 RPE For Second Set

(Powerlifting)
Stand with feet about hip-width apart,
bend knees slightly and keep back flat
3-5 as you reach down with an overhand
Pause Deadlift 2 6 8-9
MIN grip in front of your knees. Engage core
and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 9 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Press vertically and you can lean slightly

Barbell Overhead 3-5
2 5-8 9 backwards to keep your head clear from
Press MIN
the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 35

Split A - Week 6
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

9 RPE for 1st set, 8 RPE For Second Set

Tuck elbows at a 45 degree angle and
Close Grip Bench 3-5 focus on controlling the weight as you
2 6 8-9
Press MIN go down and exploding on the upwards
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

2-4
Dips 3 5-8 9 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

2-4
Barbell Rows 2 5-8 8 Pull your elbows along your side.
MIN

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 36

 Split A - Week 6
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 3 6-10 10
MIN Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 2 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 37

Split A - Week 6
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

9 RPE for 1st set, 8 RPE For Second

Set (Powerlifting)
3-5 Brace your lats. Keep your chest tall.
Deadlift 2 5 8-9
MIN Keep your back straight throughout
the lift and avoid rounding your back.
Engage entire body when lifting.

9 RPE for 1st set, 8 RPE For Second

3-5 Set (Powerlifting)
Squat 2 6 8-9
MIN Focus on form over weight to get as
much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 8-12
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

1-3 Keep thighs stabilized and lower the

Hamstring Curls 2 8-12 9
MIN weight in a controlled motion.

1-3 Feel the full stretch of your calves.

Calf Raises 2 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 38

 Split A - Week 7
DAY 1 (Monday)
SETS REPS RPE Rest Notes
FULL BODY

5+ 9 RPE for both Sets, but reduce weight

Squats 2 5 9
MIN on 2nd Set (Powerlifting)

9 RPE for both Sets, but reduce weight

on 2nd Set (Powerlifting)
Tuck elbows at a 45 degree angle and
Barbell Bench 5+
2 5 9 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

9 RPE for both Sets, but reduce weight

on 2nd Set (Powerlifting)
Stand with feet about hip-width apart,
bend knees slightly and keep back flat
5+ as you reach down with an overhand
Pause Deadlift 2 6 9
MIN grip in front of your knees. Engage core
and look straight ahead whilst driving
through your heels. Hold barbell for 1
to 2 seconds at the top of the
movement.

Pull your elbows along your side. Use a

Weighted Pull 3-5
2 5-8 9 shoulder width grip. Engage your entire
Ups MIN
core throughout the movement.

Press vertically and you can lean slightly

Barbell Overhead 3-5
2 5-8 9 backwards to keep your head clear from
Press MIN
the weight.

2-4
Tricep Pushdown 2 8-12 10 Use a full range of motion.
MIN

Discipline Mentality Goku Powerbuilding Program 39

Split A - Week 7
DAY 2
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip Bench 3-6
2 6 9 go down and exploding on the upwards
Press MIN
part of the rep. Grip should be around
shoulder width to be close.

Try to keep wrists straight and avoid

3-5
Dips 3 5-8 9 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.

Pull your elbows along your side. Use a

Lat Pulldowns OR 2-4
2 5-8 9 shoulder width grip. Engage your entire
Pull Ups MIN
core throughout the movement

2-4
Barbell Rows 2 5-8 8 Pull your elbows along your side.
MIN

Hold a dumbbell or barbell at a supine

grip. Maintain a stable posture whilst
2-4
Curls 2 6-10 10 holding the weight and avoid using
MIN
excessive momentum. Use weight you
can handle.

Chin Up Or Pull as high up to get the full ROM in

2-4
Reverse Grip 2 5-8 9 order to engage the lats and biceps to
MIN
Pulldowns the maximum potential.

Day 2 continued
n/a n/a n/a n/a check next page!
on next page!

Discipline Mentality Goku Powerbuilding Program 40

 Split A - Week 7
DAY 2 (continued)
(Wednesday) SETS REPS RPE Rest Notes
UPPER

Raise dumbbells at an angle to your

2-4
Lateral Raises 2 8-12 9 scapular plane (30-45 degrees).
MIN
Slightly lean forward.

Keep your core stable and keep your

Dumbbell Shoulder 2-4 torso upright. Press vertically and you
2 5-8 9
Press MIN can lean slightly backwards to keep
your head clear from the weight.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
10 1-3
Rear Delt Fly 2 12-30 muscle that requires perfect form to
(FAIL) MIN
stimulate fully. Train this hard to get
the 3D shoulder look

1-3 Use correct form and a slow tempo to

Shrugs 2 5-8 8
MIN squeeze out each rep.

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 3 6-10 10
MIN Really push yourself on these sets to
build a chest like Goku.

Get into a push up position and rest

30 1 on your forearms. Keep back straight
Plank 2 8
SEC MIN and engage core. Add weight as you
get stronger without sacrificing form.

Discipline Mentality Goku Powerbuilding Program 41

 Split A - Week 7
DAY 3 (Friday)
SETS REPS RPE Rest Notes
LOWER

9 RPE for both Sets, but reduce

weight on 2nd Set (Powerlifting)
5+ Brace your lats. Keep your chest tall.
Deadlift 2 5 9
MIN Keep your back straight throughout
the lift and avoid rounding your back.
Engage entire body when lifting.

9 RPE for both Sets, but reduce

5+ weight on 2nd Set (Powerlifting)
Squat 2 6 8
MIN Focus on form over weight to get as
much quad activation as possible.

2-5
Bulgarian Split Squats 2 5-8 9 2 Sets for each leg.
MIN

10 2-4 Use correct form and a slow tempo to

Leg Extensions 2 8-12
(FAIL) MIN squeeze out each rep.

Brace your lats. Keep your chest tall.

2-5 Keep your back straight throughout
Romanian Deadlift 2 5-8 8
MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

1-3 Keep thighs stabilized and lower the

Hamstring Curls 2 8-12 9
MIN weight in a controlled motion.

1-3 Feel the full stretch of your calves.

Calf Raises 2 12-20 9
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 42

Split a - Week 8
IMPORTANT: Ensure that you have properly recovered and warmed up
before starting this day. Spotters are necessary as well. Please train
smart and don’t hurt yourself. You got this!

DAY 3 (Wednesday)
SETS REPS RPE Rest Notes
MAX OUT

Increase weight on each successful

SET. If you fail a set, either retry the
5+ weight or reduce it. 3 sets TOTAL,
Bench 3 1 10
MIN exceeding this can result in injury.
Make each set count and give it your
all.

Increase weight on each successful

SET. If you fail a set, either retry the
5+ weight or reduce it. 3 sets TOTAL,
Squat 3 1 10
MIN exceeding this can result in injury.
Make each set count and give it your
all.

Increase weight on each successful

SET. If you fail a set, either retry the
5+ weight or reduce it. 3 sets TOTAL,
Deadlift 3 1 10
MIN exceeding this can result in injury.
Make each set count and give it your
all.

Discipline Mentality Goku Powerbuilding Program 43

 Split b - Week 1
DAY 1
SETS REPS RPE Rest Notes
UPPER

First Set: RPE of 7

2nd,3rd and 4th Set: RPE of 6
Tuck elbows at a 45 degree angle and
Barbell Bench 2-5
4 8 6-7 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline Dumbbell 2-4
4 8-12 7 go down and exploding on the upwards
Press MIN
part of the rep. An incline of 15-30
Degrees is good for the bench.

2-4
Chest Flys 4 8-12 7 Slow down the movement and squeeze
MIN
the entirety of your chest.

Pull your elbows along your side. Use a

Pull Up or Lat 2-4
4 8-12 7 shoulder width grip. Engage your entire
Pulldown MIN
core throughout the movement

Keep your torso upright. Press vertically

2-4
Overhead Press 4 10 8 and you can lean slightly backwards to
MIN
keep your head clear from the weight.

Raise dumbbells at an angle to your

1-3
Lateral Raises 4 8-15 8 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 4 12-20 7 muscle that requires perfect form to
MIN
stimulate fully. Train this hard to get the
3D shoulder look

Discipline Mentality Goku Powerbuilding Program 44

 Split b - Week 1
DAY 2
SETS REPS RPE Rest Notes
LOWER

First Set: RPE of 7

2nd,3rd and 4th Set: RPE of 6
Tuck elbows at a 45 degree angle and
2-5
Deadlift 4 8 6-7 focus on controlling the weight as you
MIN
go down and exploding on the
upwards part of the rep.

2-4 Bend knees up to 90 degrees and

Dumbbell Lunges 4 8-12 7
MIN push up with the front heel.

Use correct form and a slow tempo to

1-3
Leg Extension 4 8-12 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 4 8-12 7
MIN motion. Can superset with leg
extensions.

Hold the barbell at your upper back.

Bend at the hips with a straight back
2-4
Good Mornings 4 10 8 as if bowing and squeeze your
MIN
hamstrings and glutes without curving
your back.

Hanging Leg 1-3 . Avoid excessive swinging and keep

3 8-12 8
Raises MIN your core stable.

Discipline Mentality Goku Powerbuilding Program 45

 Split b - Week 1
DAY 3
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 46

 Split b - Week 1
DAY 4
SETS REPS RPE Rest Notes
LEGS

Focus on form over weight to get as

3-5 much quad activation as possible.
Pause Squat 4 10 7
MIN Pause on the bottom portion of the
rep for 1 second.

Bulgarian Split 2-5

2 10 7 2 Sets for each leg.
Squat MIN

Brace your lats. Keep your chest tall.

Romanian 3-5 Keep your back straight throughout
4 10 7
Deadlift MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Use correct form and a slow tempo to

1-3
Leg Extensions 3 10 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 3 10 7
MIN motion. Can superset with leg
extensions.

Slowly lower your body by leaning

forward at the hips while keeping your
back straight and body rigid. Use your
1-4
Nordic Curl 3 6 7 hamstrings to control the descent as
MIN
long as possible before gently
catching yourself with arms extended
to complete each rep.

1-3 Feel the full stretch of your calves.

Calf Raise 4 12-15 8
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 47

 Split b - Week 1
DAY 5
SETS REPS RPE Rest Notes
PUSH

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip 3-5
4 10 7 go down and exploding on the
Bench Press MIN
upwards part of the rep. Grip should
be around shoulder width to be close.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline 2-4 go down and exploding on the
3 10 7
Dumbbell Press MIN upwards part of the rep. An incline of
15-30 Degrees is good for the bench.
Can do super sets with push ups.

Keep hands at shoulder width. Use a

full range of motion. Do not flair your
2-4
Push Up 3 10-20 7 elbows. Try decline and incline
MIN
variations as well. Can do super sets
with Incline Dumbbell Presses

Keep your torso upright. Press

2-4 vertically and you can lean slightly
Overhead Press 4 10 7
MIN backwards to keep your head clear
from the weight.

Raise dumbbells at an angle to your

1-3 scapular plane (30-45 degrees).
Lateral Raises 3 8-12 7
MIN Slightly lean forward. Can Superset
with Rear Delt Flies.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 3 8-12 7 muscle that requires perfect form to
MIN
stimulate fully. Can do super sets with
Lateral Raises.

Day 5 continued
N/A N/A N/A N/A Check Next Page!
on next page!

Discipline Mentality Goku Powerbuilding Program 48

 Split b - Week 1
DAY 5
(Continued) SETS REPS RPE Rest Notes
PUSH

Try to keep wrists straight and avoid

locking out elbows for unnecessary
2-4
Dips 3 8-12 7 joint stress. Keep back straight as
MIN
well. Use weighted variations as you
get stronger.

Overhead 1-3
3 8-12 7 Use a full range of motion.
Tricep Extension MIN

Tricep 1-3
3 8-12 7 Use a full range of motion.
Pushdowns MIN

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 2 8-12 7
MIN Really push yourself on these last few
sets to build a chest like Goku.

Discipline Mentality Goku Powerbuilding Program 49

 Split b - Week 1
DAY 6
SETS REPS RPE Rest Notes
PULL

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage
Pause Deadlift 4 8 7
MIN core and look straight ahead whilst
driving through your heels. Hold
barbell for 1 to 2 seconds at the top
of the movement.

Tuck elbows at a 45 degree angle and

3-5 focus on controlling the weight as you
Barbell Rows 4 8-12 7
MIN go down and exploding on the
upwards part of the rep.

Pull your elbows along your side. Use

2-4
Lat Pulldowns 4 8-12 7 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Underhand Close Grip 2-4 Same as latpulldowns but use a grip

3 8-12 7
Pulldowns MIN less than shoulder width

2 sets each arm. Make sure to feel the

Single Arm Dumbbell 2-4
2 8-12 7 full stretch of the lats by doing the
Rows MIN
entire range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 12 7
MIN squeeze out each rep.

Barbell or Dumbbell 1-3

3 10 7 Hold the dumbbell at supine grip.
Curls MIN

1-3
Hammer Curls 3 10 7 Hold the dumbbell at a neutral grip
MIN

Pull your elbows along your side. Use

3-5
Pull Ups 2 FAIL 9 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Discipline Mentality Goku Powerbuilding Program

 Split b - Week 1
DAY 7
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 51

 Split b - Week 2
DAY 1
SETS REPS RPE Rest Notes
UPPER

First Set: RPE of 8

2nd,3rd and 4th Set: RPE of 7
Tuck elbows at a 45 degree angle and
Barbell Bench 2-5
4 8 7-8 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline Dumbbell 2-4
4 8-12 7 go down and exploding on the upwards
Press MIN
part of the rep. An incline of 15-30
Degrees is good for the bench.

2-4
Chest Flys 4 8-12 7 Slow down the movement and squeeze
MIN
the entirety of your chest.

Pull your elbows along your side. Use a

Pull Up or Lat 2-4
4 8-12 7 shoulder width grip. Engage your entire
Pulldown MIN
core throughout the movement

Keep your torso upright. Press vertically

2-4
Overhead Press 4 10 8 and you can lean slightly backwards to
MIN
keep your head clear from the weight.

Raise dumbbells at an angle to your

1-3
Lateral Raises 4 8-15 8 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 4 12-20 7 muscle that requires perfect form to
MIN
stimulate fully. Train this hard to get the
3D shoulder look

Discipline Mentality Goku Powerbuilding Program 52

 Split b - Week 2
DAY 2
SETS REPS RPE Rest Notes
LOWER

First Set: RPE of 8

2nd,3rd and 4th Set: RPE of 7
Tuck elbows at a 45 degree angle and
2-5
Deadlift 4 8 7-8 focus on controlling the weight as you
MIN
go down and exploding on the
upwards part of the rep.

2-4 Bend knees up to 90 degrees and

Dumbbell Lunges 4 8-12 7
MIN push up with the front heel.

Use correct form and a slow tempo to

1-3
Leg Extension 4 8-12 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 4 8-12 7
MIN motion. Can superset with leg
extensions.

Hold the barbell at your upper back.

Bend at the hips with a straight back
2-4
Good Mornings 4 10 8 as if bowing and squeeze your
MIN
hamstrings and glutes without curving
your back.

Hanging Leg 1-3 . Avoid excessive swinging and keep

3 8-12 8
Raises MIN your core stable.

Discipline Mentality Goku Powerbuilding Program 53

 Split b - Week 2
DAY 3
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 54

 Split b - Week 2
DAY 4
SETS REPS RPE Rest Notes
LEGS

Focus on form over weight to get as

3-5 much quad activation as possible.
Pause Squat 4 10 7
MIN Pause on the bottom portion of the
rep for 1 second.

Bulgarian Split 2-5

2 10 7 2 Sets for each leg.
Squat MIN

Brace your lats. Keep your chest tall.

Romanian 3-5 Keep your back straight throughout
3 10 7
Deadlift MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Use correct form and a slow tempo to

1-3
Leg Extensions 4 10 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 4 10 7
MIN motion. Can superset with leg
extensions.

Slowly lower your body by leaning

forward at the hips while keeping your
back straight and body rigid. Use your
1-4
Nordic Curl 4 6 7 hamstrings to control the descent as
MIN
long as possible before gently
catching yourself with arms extended
to complete each rep.

1-3 Feel the full stretch of your calves.

Calf Raise 4 12-15 8
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 55

 Split b - Week 2
DAY 5
SETS REPS RPE Rest Notes
PUSH

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip 3-5
4 10 7 go down and exploding on the
Bench Press MIN
upwards part of the rep. Grip should
be around shoulder width to be close.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline 2-4 go down and exploding on the
4 10 7
Dumbbell Press MIN upwards part of the rep. An incline of
15-30 Degrees is good for the bench.
Can do super sets with push ups.

Keep hands at shoulder width. Use a

full range of motion. Do not flair your
2-4
Push Up 4 10-20 7 elbows. Try decline and incline
MIN
variations as well. Can do super sets
with Incline Dumbbell Presses

Keep your torso upright. Press

2-4 vertically and you can lean slightly
Overhead Press 3 10 7
MIN backwards to keep your head clear
from the weight.

Raise dumbbells at an angle to your

1-3 scapular plane (30-45 degrees).
Lateral Raises 4 8-12 7
MIN Slightly lean forward. Can Superset
with Rear Delt Flies.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 4 8-12 7 muscle that requires perfect form to
MIN
stimulate fully. Can do super sets with
Lateral Raises.

Day 5 continued
N/A N/A N/A N/A Check Next Page!
on next page!

Discipline Mentality Goku Powerbuilding Program 56

 Split b - Week 2
DAY 5
(Continued) SETS REPS RPE Rest Notes
PUSH

Try to keep wrists straight and avoid

locking out elbows for unnecessary
2-4
Dips 4 8-12 7 joint stress. Keep back straight as
MIN
well. Use weighted variations as you
get stronger.

Overhead 1-3
3 8-12 7 Use a full range of motion.
Tricep Extension MIN

Tricep 1-3
3 8-12 7 Use a full range of motion.
Pushdowns MIN

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 4 8-12 7
MIN Really push yourself on these last few
sets to build a chest like Goku.

Discipline Mentality Goku Powerbuilding Program 57

 Split b - Week 2
DAY 6
SETS REPS RPE Rest Notes
PULL

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage
Pause Deadlift 4 8 7
MIN core and look straight ahead whilst
driving through your heels. Hold
barbell for 1 to 2 seconds at the top
of the movement.

Tuck elbows at a 45 degree angle and

3-5 focus on controlling the weight as you
Barbell Rows 4 8-12 7
MIN go down and exploding on the
upwards part of the rep.

Pull your elbows along your side. Use

2-4
Lat Pulldowns 4 8-12 7 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Underhand Close Grip 2-4 Same as latpulldowns but use a grip

3 8-12 7
Pulldowns MIN less than shoulder width

2 sets each arm. Make sure to feel the

Single Arm Dumbbell 2-4
2 8-12 7 full stretch of the lats by doing the
Rows MIN
entire range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 12 7
MIN squeeze out each rep.

Barbell or Dumbbell 1-3

3 10 7 Hold the dumbbell at supine grip.
Curls MIN

1-3
Hammer Curls 3 10 7 Hold the dumbbell at a neutral grip
MIN

Pull your elbows along your side. Use

3-5
Pull Ups 2 FAIL 9 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Discipline Mentality Goku Powerbuilding Program 58

 Split b - Week 2
DAY 7
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 59

 Split b - Week 3
DAY 1
SETS REPS RPE Rest Notes
UPPER

First Set: RPE of 8

2nd,3rd and 4th Set: RPE of 7
Tuck elbows at a 45 degree angle and
Barbell Bench 2-5
4 8 7-8 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline Dumbbell 2-4
4 8-12 7 go down and exploding on the upwards
Press MIN
part of the rep. An incline of 15-30
Degrees is good for the bench.

2-4
Chest Flys 4 8-12 7 Slow down the movement and squeeze
MIN
the entirety of your chest.

Pull your elbows along your side. Use a

Pull Up or Lat 2-4
4 8-12 7 shoulder width grip. Engage your entire
Pulldown MIN
core throughout the movement

Keep your torso upright. Press vertically

2-4
Overhead Press 4 10 8 and you can lean slightly backwards to
MIN
keep your head clear from the weight.

Raise dumbbells at an angle to your

1-3
Lateral Raises 4 8-15 8 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 4 12-20 7 muscle that requires perfect form to
MIN
stimulate fully. Train this hard to get the
3D shoulder look

Discipline Mentality Goku Powerbuilding Program 60

 Split b - Week 3
DAY 2
SETS REPS RPE Rest Notes
LOWER

First Set: RPE of 8

2nd,3rd and 4th Set: RPE of 7
Tuck elbows at a 45 degree angle and
2-5
Deadlift 4 8 7-8 focus on controlling the weight as you
MIN
go down and exploding on the
upwards part of the rep.

2-4 Bend knees up to 90 degrees and

Dumbbell Lunges 3 8-12 7
MIN push up with the front heel.

Use correct form and a slow tempo to

1-3
Leg Extension 4 8-12 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 4 8-12 7
MIN motion. Can superset with leg
extensions.

Hold the barbell at your upper back.

Bend at the hips with a straight back
2-4
Good Mornings 4 10 8 as if bowing and squeeze your
MIN
hamstrings and glutes without curving
your back.

Hanging Leg 1-3 . Avoid excessive swinging and keep

4 8-12 8
Raises MIN your core stable.

Discipline Mentality Goku Powerbuilding Program 61

 Split b - Week 3
DAY 3
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 62

 Split b - Week 3
DAY 4
SETS REPS RPE Rest Notes
LEGS

Focus on form over weight to get as

3-5 much quad activation as possible.
Pause Squat 4 10 7
MIN Pause on the bottom portion of the
rep for 1 second.

Bulgarian Split 2-5

2 10 7 2 Sets for each leg.
Squat MIN

Brace your lats. Keep your chest tall.

Romanian 3-5 Keep your back straight throughout
3 10 7
Deadlift MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Use correct form and a slow tempo to

1-3
Leg Extensions 3 10 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 3 10 7
MIN motion. Can superset with leg
extensions.

Slowly lower your body by leaning

forward at the hips while keeping your
back straight and body rigid. Use your
1-4
Nordic Curl 3 6 7 hamstrings to control the descent as
MIN
long as possible before gently
catching yourself with arms extended
to complete each rep.

1-3 Feel the full stretch of your calves.

Calf Raise 3 12-15 8
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 63

 Split b - Week 3
DAY 5
SETS REPS RPE Rest Notes
PUSH

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip 3-5
4 10 7 go down and exploding on the
Bench Press MIN
upwards part of the rep. Grip should
be around shoulder width to be close.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline 2-4 go down and exploding on the
3 10 7
Dumbbell Press MIN upwards part of the rep. An incline of
15-30 Degrees is good for the bench.
Can do super sets with push ups.

Keep hands at shoulder width. Use a

full range of motion. Do not flair your
2-4
Push Up 3 10-20 7 elbows. Try decline and incline
MIN
variations as well. Can do super sets
with Incline Dumbbell Presses

Keep your torso upright. Press

2-4 vertically and you can lean slightly
Overhead Press 3 10 7
MIN backwards to keep your head clear
from the weight.

Raise dumbbells at an angle to your

1-3 scapular plane (30-45 degrees).
Lateral Raises 3 8-12 7
MIN Slightly lean forward. Can Superset
with Rear Delt Flies.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 3 8-12 7 muscle that requires perfect form to
MIN
stimulate fully. Can do super sets with
Lateral Raises.

Day 5 continued
N/A N/A N/A N/A Check Next Page!
on next page!

Discipline Mentality Goku Powerbuilding Program 64

 Split b - Week 3
DAY 5
(Continued) SETS REPS RPE Rest Notes
PUSH

Try to keep wrists straight and avoid

locking out elbows for unnecessary
2-4
Dips 4 8-12 7 joint stress. Keep back straight as
MIN
well. Use weighted variations as you
get stronger.

Overhead 1-3
3 8-12 7 Use a full range of motion.
Tricep Extension MIN

Tricep 1-3
3 8-12 7 Use a full range of motion.
Pushdowns MIN

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 4 8-12 7
MIN Really push yourself on these last few
sets to build a chest like Goku.

Discipline Mentality Goku Powerbuilding Program 65

 Split b - Week 3
DAY 6
SETS REPS RPE Rest Notes
PULL

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage
Pause Deadlift 4 8 7
MIN core and look straight ahead whilst
driving through your heels. Hold
barbell for 1 to 2 seconds at the top
of the movement.

Tuck elbows at a 45 degree angle and

3-5 focus on controlling the weight as you
Barbell Rows 4 8-12 7
MIN go down and exploding on the
upwards part of the rep.

Pull your elbows along your side. Use

2-4
Lat Pulldowns 3 8-12 7 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Underhand Close Grip 2-4 Same as latpulldowns but use a grip

3 8-12 7
Pulldowns MIN less than shoulder width

2 sets each arm. Make sure to feel the

Single Arm Dumbbell 2-4
3 8-12 7 full stretch of the lats by doing the
Rows MIN
entire range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 12 7
MIN squeeze out each rep.

Barbell or Dumbbell 1-3

3 10 7 Hold the dumbbell at supine grip.
Curls MIN

1-3
Hammer Curls 3 10 7 Hold the dumbbell at a neutral grip
MIN

Pull your elbows along your side. Use

3-5
Pull Ups 2 FAIL 9 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Discipline Mentality Goku Powerbuilding Program 66

 Split b - Week 3
DAY 7
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 67

 Split b - Week 4
DAY 1
SETS REPS RPE Rest Notes
UPPER

First Set: RPE of 9

2nd and 3rd Set: RPE of 8
Tuck elbows at a 45 degree angle and
Barbell Bench 2-5
3 8 8-9 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline Dumbbell 2-4
4 8-12 7 go down and exploding on the upwards
Press MIN
part of the rep. An incline of 15-30
Degrees is good for the bench.

2-4
Chest Flys 4 8-12 7 Slow down the movement and squeeze
MIN
the entirety of your chest.

Pull your elbows along your side. Use a

Pull Up or Lat 2-4
4 8-12 7 shoulder width grip. Engage your entire
Pulldown MIN
core throughout the movement

Keep your torso upright. Press vertically

2-4
Overhead Press 4 10 8 and you can lean slightly backwards to
MIN
keep your head clear from the weight.

Raise dumbbells at an angle to your

1-3
Lateral Raises 4 8-15 8 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 4 12-20 7 muscle that requires perfect form to
MIN
stimulate fully. Train this hard to get the
3D shoulder look

Discipline Mentality Goku Powerbuilding Program 68

 Split b - Week 4
DAY 2
SETS REPS RPE Rest Notes
LOWER

First Set: RPE of 9

2nd and 3rd Set: RPE of 8
Tuck elbows at a 45 degree angle and
2-5
Deadlift 3 8 8-9 focus on controlling the weight as you
MIN
go down and exploding on the
upwards part of the rep.

2-4 Bend knees up to 90 degrees and

Dumbbell Lunges 3 8-12 7
MIN push up with the front heel.

Use correct form and a slow tempo to

1-3
Leg Extension 4 8-12 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 4 8-12 7
MIN motion. Can superset with leg
extensions.

Hold the barbell at your upper back.

Bend at the hips with a straight back
2-4
Good Mornings 4 10 8 as if bowing and squeeze your
MIN
hamstrings and glutes without curving
your back.

Hanging Leg 1-3 . Avoid excessive swinging and keep

4 8-12 8
Raises MIN your core stable.

Discipline Mentality Goku Powerbuilding Program 69

 Split b - Week 4
DAY 3
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 70

 Split b - Week 4
DAY 4
SETS REPS RPE Rest Notes
LEGS

Focus on form over weight to get as

3-5 much quad activation as possible.
Pause Squat 4 10 7
MIN Pause on the bottom portion of the
rep for 1 second.

Bulgarian Split 2-5

2 10 7 2 Sets for each leg.
Squat MIN

Brace your lats. Keep your chest tall.

Romanian 3-5 Keep your back straight throughout
4 10 7
Deadlift MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Use correct form and a slow tempo to

1-3
Leg Extensions 4 10 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 4 10 7
MIN motion. Can superset with leg
extensions.

Slowly lower your body by leaning

forward at the hips while keeping your
back straight and body rigid. Use your
1-4
Nordic Curl 4 6 7 hamstrings to control the descent as
MIN
long as possible before gently
catching yourself with arms extended
to complete each rep.

1-3 Feel the full stretch of your calves.

Calf Raise 4 12-15 8
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 71

 Split b - Week 4
DAY 5
SETS REPS RPE Rest Notes
PUSH

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip 3-5
4 10 7 go down and exploding on the
Bench Press MIN
upwards part of the rep. Grip should
be around shoulder width to be close.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline 2-4 go down and exploding on the
4 10 7
Dumbbell Press MIN upwards part of the rep. An incline of
15-30 Degrees is good for the bench.
Can do super sets with push ups.

Keep hands at shoulder width. Use a

full range of motion. Do not flair your
2-4
Push Up 4 10-20 7 elbows. Try decline and incline
MIN
variations as well. Can do super sets
with Incline Dumbbell Presses

Keep your torso upright. Press

2-4 vertically and you can lean slightly
Overhead Press 3 10 7
MIN backwards to keep your head clear
from the weight.

Raise dumbbells at an angle to your

1-3 scapular plane (30-45 degrees).
Lateral Raises 4 8-12 7
MIN Slightly lean forward. Can Superset
with Rear Delt Flies.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 4 8-12 7 muscle that requires perfect form to
MIN
stimulate fully. Can do super sets with
Lateral Raises.

Day 5 continued
N/A N/A N/A N/A Check Next Page!
on next page!

Discipline Mentality Goku Powerbuilding Program 72

 Split b - Week 4
DAY 5
(Continued) SETS REPS RPE Rest Notes
PUSH

Try to keep wrists straight and avoid

locking out elbows for unnecessary
2-4
Dips 4 8-12 7 joint stress. Keep back straight as
MIN
well. Use weighted variations as you
get stronger.

Overhead 1-3
3 8-12 7 Use a full range of motion.
Tricep Extension MIN

Tricep 1-3
3 8-12 7 Use a full range of motion.
Pushdowns MIN

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 4 8-12 7
MIN Really push yourself on these last few
sets to build a chest like Goku.

Discipline Mentality Goku Powerbuilding Program 73

 Split b - Week 4
DAY 6
SETS REPS RPE Rest Notes
PULL

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage
Pause Deadlift 4 8 7
MIN core and look straight ahead whilst
driving through your heels. Hold
barbell for 1 to 2 seconds at the top
of the movement.

Tuck elbows at a 45 degree angle and

3-5 focus on controlling the weight as you
Barbell Rows 4 8-12 7
MIN go down and exploding on the
upwards part of the rep.

Pull your elbows along your side. Use

2-4
Lat Pulldowns 4 8-12 7 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Underhand Close Grip 2-4 Same as latpulldowns but use a grip

3 8-12 7
Pulldowns MIN less than shoulder width

2 sets each arm. Make sure to feel the

Single Arm Dumbbell 2-4
3 8-12 7 full stretch of the lats by doing the
Rows MIN
entire range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 4 12 7
MIN squeeze out each rep.

Barbell or Dumbbell 1-3

4 10 7 Hold the dumbbell at supine grip.
Curls MIN

1-3
Hammer Curls 4 10 7 Hold the dumbbell at a neutral grip
MIN

Pull your elbows along your side. Use

3-5
Pull Ups 2 FAIL 9 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Discipline Mentality Goku Powerbuilding Program 74

 Split b - Week 4
DAY 7
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 75

 Split b - Week 5
DAY 1
SETS REPS RPE Rest Notes
UPPER

First Set: RPE of 9

2nd and 3rd Set: RPE of 8
Tuck elbows at a 45 degree angle and
Barbell Bench 2-5
3 8 8-9 focus on controlling the weight as you
Press MIN
go down and exploding on the upwards
part of the rep.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline Dumbbell 2-4
4 8 7 go down and exploding on the upwards
Press MIN
part of the rep. An incline of 15-30
Degrees is good for the bench.

2-4
Chest Flys 4 8 7 Slow down the movement and squeeze
MIN
the entirety of your chest.

Pull your elbows along your side. Use a

Pull Up or Lat 2-4
3 8 7 shoulder width grip. Engage your entire
Pulldown MIN
core throughout the movement

Keep your torso upright. Press vertically

2-4
Overhead Press 4 10 8 and you can lean slightly backwards to
MIN
keep your head clear from the weight.

Raise dumbbells at an angle to your

1-3
Lateral Raises 3 8-15 8 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 3 12-20 7 muscle that requires perfect form to
MIN
stimulate fully. Train this hard to get the
3D shoulder look

Discipline Mentality Goku Powerbuilding Program 76

 Split b - Week 5
DAY 2
SETS REPS RPE Rest Notes
LOWER

First Set: RPE of 9

2nd and 3rd Set: RPE of 8
Tuck elbows at a 45 degree angle and
2-5
Deadlift 3 8 8-9 focus on controlling the weight as you
MIN
go down and exploding on the
upwards part of the rep.

2-4 Bend knees up to 90 degrees and

Dumbbell Lunges 4 8-12 7
MIN push up with the front heel.

Use correct form and a slow tempo to

1-3
Leg Extension 3 8-12 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 3 8-12 7
MIN motion. Can superset with leg
extensions.

Hold the barbell at your upper back.

Bend at the hips with a straight back
2-4
Good Mornings 4 10 8 as if bowing and squeeze your
MIN
hamstrings and glutes without curving
your back.

Hanging Leg 1-3 . Avoid excessive swinging and keep

4 8-12 8
Raises MIN your core stable.

Discipline Mentality Goku Powerbuilding Program 77

 Split b - Week 5
DAY 3
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 78

 Split b - Week 5
DAY 4
SETS REPS RPE Rest Notes
LEGS

Focus on form over weight to get as

3-5 much quad activation as possible.
Pause Squat 4 10 7
MIN Pause on the bottom portion of the
rep for 1 second.

Bulgarian Split 2-5

2 10 7 2 Sets for each leg.
Squat MIN

Brace your lats. Keep your chest tall.

Romanian 3-5 Keep your back straight throughout
3 10 7
Deadlift MIN the lift and avoid rounding your back.
Don't sacrifice form for weight.

Use correct form and a slow tempo to

1-3
Leg Extensions 3 10 7 squeeze out each rep. Can superset
MIN
with hamstring curls.

Keep thighs stabilized and lower the

1-3 weight in a slow and controlled
Hamstring Curls 3 10 7
MIN motion. Can superset with leg
extensions.

Slowly lower your body by leaning

forward at the hips while keeping your
back straight and body rigid. Use your
1-4
Nordic Curl 3 6 7 hamstrings to control the descent as
MIN
long as possible before gently
catching yourself with arms extended
to complete each rep.

1-3 Feel the full stretch of your calves.

Calf Raise 3 12-15 8
MIN Don't bounce.

Discipline Mentality Goku Powerbuilding Program 79

 Split b - Week 5
DAY 5
SETS REPS RPE Rest Notes
PUSH

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Close Grip 3-5
4 10 7 go down and exploding on the
Bench Press MIN
upwards part of the rep. Grip should
be around shoulder width to be close.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you
Incline 2-4 go down and exploding on the
3 10 7
Dumbbell Press MIN upwards part of the rep. An incline of
15-30 Degrees is good for the bench.
Can do super sets with push ups.

Keep hands at shoulder width. Use a

full range of motion. Do not flair your
2-4
Push Up 3 10-20 7 elbows. Try decline and incline
MIN
variations as well. Can do super sets
with Incline Dumbbell Presses

Keep your torso upright. Press

2-4 vertically and you can lean slightly
Overhead Press 3 10 7
MIN backwards to keep your head clear
from the weight.

Raise dumbbells at an angle to your

1-3 scapular plane (30-45 degrees).
Lateral Raises 4 8-12 7
MIN Slightly lean forward. Can Superset
with Rear Delt Flies.

Use a lightweight at a controlled

tempo. The rear deltoids are a small
1-3
Rear Delt Fly 3 8-12 7 muscle that requires perfect form to
MIN
stimulate fully. Can do super sets with
Lateral Raises.

Day 5 continued
N/A N/A N/A N/A Check Next Page!
on next page!

Discipline Mentality Goku Powerbuilding Program 80

 Split b - Week 5
DAY 5
(Continued) SETS REPS RPE Rest Notes
PUSH

Try to keep wrists straight and avoid

locking out elbows for unnecessary
2-4
Dips 3 8-12 7 joint stress. Keep back straight as
MIN
well. Use weighted variations as you
get stronger.

Overhead 1-3
3 8-12 7 Use a full range of motion.
Tricep Extension MIN

Tricep 1-3
3 8-12 7 Use a full range of motion.
Pushdowns MIN

Slow down the movement and

1-3 squeeze the entirety of your chest.
Chest Fly 3 8-12 7
MIN Really push yourself on these last few
sets to build a chest like Goku.

Discipline Mentality Goku Powerbuilding Program 81

 Split b - Week 5
DAY 6
SETS REPS RPE Rest Notes
PULL

Stand with feet about hip-width apart,

bend knees slightly and keep back flat
as you reach down with an overhand
3-5 grip in front of your knees. Engage
Pause Deadlift 4 8 7
MIN core and look straight ahead whilst
driving through your heels. Hold
barbell for 1 to 2 seconds at the top
of the movement.

Tuck elbows at a 45 degree angle and

3-5 focus on controlling the weight as you
Barbell Rows 3 8 7
MIN go down and exploding on the
upwards part of the rep.

Pull your elbows along your side. Use

2-4
Lat Pulldowns 3 8 7 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Underhand Close Grip 2-4 Same as latpulldowns but use a grip

3 8 7
Pulldowns MIN less than shoulder width

2 sets each arm. Make sure to feel the

Single Arm Dumbbell 2-4
3 8 7 full stretch of the lats by doing the
Rows MIN
entire range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 12 7
MIN squeeze out each rep.

Barbell or Dumbbell 1-3

3 10 7 Hold the dumbbell at supine grip.
Curls MIN

1-3
Hammer Curls 3 10 7 Hold the dumbbell at a neutral grip
MIN

Pull your elbows along your side. Use

3-5
Pull Ups 2 FAIL 9 a shoulder width grip. Engage your
MIN
entire core throughout the movement

Discipline Mentality Goku Powerbuilding Program 82

 Split b - Week 5
DAY 7
SETS REPS RPE Rest Notes
REST

Cardio 10-60
N/A N/A N/A N/A
(Optional) MIN

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Get some rest! N/A N/A N/A N/A focus on eating more clean foods and
get a lot of sleep to recover.

Discipline Mentality Goku Powerbuilding Program 83

Split b - Week 6
IMPORTANT: Ensure that you have properly recovered and warmed up
before starting this day (48 Hour Minimum Rest Period Before
Starting).Spotters are necessary as well. Please train smart and don’t
hurt yourself. You got this!

DAY 1
SETS REPS RPE Rest Notes
MAX OUT

Increase weight on each successful

SET. If you fail a set, either retry the
5+ weight or reduce it. 3 sets TOTAL,
Bench 3 1 10
MIN exceeding this can result in injury.
Make each set count and give it your
all.

Increase weight on each successful

SET. If you fail a set, either retry the
5+ weight or reduce it. 3 sets TOTAL,
Squat 3 1 10
MIN exceeding this can result in injury.
Make each set count and give it your
all.

Increase weight on each successful

SET. If you fail a set, either retry the
5+ weight or reduce it. 3 sets TOTAL,
Deadlift 3 1 10
MIN exceeding this can result in injury.
Make each set count and give it your
all.

Discipline Mentality Goku Powerbuilding Program 84

 Exercise substitutions

Exercise Substitutions

Barbell Row Dumbbell Rows, T-Bar Rows, Cable Rows

Bench Press Dumbbell Bench Press, Incline Bench Press, Push-Ups

Bicep Curl Hammer Curls, EZ-Bar Curls

Bulgarian Split Squat Lunges, Step-Ups, Leg Press

Seated Calf Raises, Donkey Calf Raises, Calf Press on

Calf Raise
Leg Press Machine

Chest Fly Pec Deck Machine, Cable Crossovers, Dumbbell Flyes

Chin Ups Pull-Ups, Assisted Chin-Ups, Lat Pulldowns

Assisted Dips, Bench Dips, Tricep Push-Ups, Decline

Dips
Push-Ups

Double Crunch Russian Twists, Hanging Leg Raises, Planks

Discipline Mentality Goku Powerbuilding Program 85

 Exercise Substitutions

Face Pull Rear Delt Flyes, Bent-Over Lateral Raises, Upright Rows

Hammer Curl Alternating Dumbbell Curls, EZ-Bar Reverse Curls

Romanian Deadlifts, Glute-Ham Raises, Leg Curls on a

Hamstring Curls
Machine

Lat Pulldown Pull-Ups, Chin-Ups, Assisted Pull-Ups

Lateral Raise Bent-Over Lateral Raises, Cable Lateral Raises

Leg Extension Leg Press, Squats, Lunges

Neck Curl Neck Extension, Dumbbell Shrugs, Upright Rows

Neck Extension Neck Curl, Dumbbell Shrugs, Upright Rows

Overhead Press Dumbbell Shoulder Press, Push Press, Arnold Press

Overhead Tricep Extension Tricep Dips, Skull Crushers, Close-Grip Bench Press

Pull Ups Chin-Ups, Assisted Pull-Ups, Lat Pulldowns

Reverse Wrist Curl Wrist Curls, Reverse EZ-Bar Curls

Romanian Deadlift Stiff-Leg Deadlift, Good Mornings, Hyperextensions

Rows Bent-Over Rows, Seated Rows, T-Bar Rows

Seal Row Bent-Over Rows, T-Bar Rows, Dumbbell Rows

Standing Calf Raises, Donkey Calf Raises, Leg Press

Seated Calf Raise
Calf Raises

Discipline Mentality Goku Powerbuilding Program 86

 Exercise Substitutions

Shoulder Shrug Dumbbell Shrugs, Barbell Shrugs, Cable Shrugs

Squat Front Squats, Hack Squats, Leg Press

Tricep Push Down Tricep Dips, Skull Crushers, Close-Grip Bench Press

Wrist Curl Reverse Wrist Curls, Plate Pinches, Farmer's Walks

Wide Grip Pull Ups Wide Grip Pulldowns

Wide Grip Pulldowns Wide Grip Pull Ups, Assisted Wide Grip Pull Ups

Hammer Curls, Alternating Dumbbell Curls, Reverse

Zottman Curl
Curls

Chin Up Assisted Chin-Ups, Reverse Grip Pulldowns

Reverse Grip Pulldown Chin Ups, Assisted Chin-Ups

Face Pulls, Bent-Over Lateral Raises, Reverse Pec Deck

Rear Delt Fly
Flyes

Leg Raises, Weighted Crunches, Double Crunches,

Cable Crunches
Planks, Russian Twists, V-Ups, Sit-ups

Discipline Mentality Goku Powerbuilding Program 87

 Glossary
Term Definition

The number of times you repeat the same exercise

consecutively before moving on. For example, 3 sets of
Sets
10 squats means performing 10 squats, resting, and
repeating for a total of 3 sets.

Performing two or more exercises back-to-back with no

Super Set
rest between them, targeting opposing muscle groups.

The number of repetitions (cycles of movements) you

complete per set of an exercise. For example, 3 sets of
Reps
10 reps directs you to do 10 squats, take a break, and
repeat for a total of 3 sets

RPE “Rate of Perceived Exertion” (See Page 8)

RIR Reps In Reserve

The time you allow your body to rest after a strenuous

workout in order to rebuild, refuel and prepare for the
Recovery
next training bout. Easy exercise, nutrition, hydration
and rest facilitate recovery

Exercise that raises your heart rate for a sustained

Cardio period. Examples include running, cycling, swimming -
aerobic activities that challenge the heart and lungs.

Discipline Mentality Goku Powerbuilding Program 88

 Tools You May Need
The following products are given via Amazon affiliate links. An Amazon affiliate link
is a link given to creators such as myself. If you choose to purchase these products,
it will support me as I will earn a percentage of the cost you spent at NO EXTRA
COST to you. So, if you use any of theses affiliate link to buy something, you're
really helping me out. Gym equipment is expensive, so ideally you'll want a
membership like I've stated earlier. But if you're like me and prefer a home gym I
understand and the following pages will make shopping for equipment a lot easier.
For the products, I only picked the top sellers with the highest reviews. But again, I
highly recommend you invest in a gym membership at first, since it is much cheaper,
and will save you a lot more money in the short-term.

TLDR: A gym membership will save you the most money in the short-term!

Discipline Mentality Goku Powerbuilding Program 89

 Tools You May Need
Product Price Link

Neoprene Dumbbell Sets (Lightweight Sets,

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good for beginners)

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Flat Bench $52.43 https://amzn.to/4707utH

Adjustable Bench $149.99 https://amzn.to/3YbawqR

$249.00 (17%
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Lifting Belt $34.97 (30% OFF) https://amzn.to/3q4tPp8

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Barbell $59.99 https://amzn.to/44WVsiK

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Discipline Mentality Goku Powerbuilding Program 90

 Supplements I Use

Supplement Price Link

Creatine $44.99 https://amzn.to/3XmeZ9X

Protein Powder $37.32 https://amzn.to/3Xmo2rn

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Ashwagandha $13.04 https://amzn.to/3KfDZKK

Discipline Mentality Goku Powerbuilding Program 91

 THANK YOU!
I try to make these workout programs as valuable as possible so you guys can get as
close as possible to your dream physiques. Feel free to contact me via my
numerous social medias or on the discord. If you decide to showcase your progress
using this program or any other program I create, please @ me or directly tag me,
I'd love to shout you out! If you have any additional questions or concerns about
anything ask it in any of the channels on the discord and if your question remains
unanswered please DM me I'll try to get to you. Ultimately, however, you are
responsible for your own progress and the only person that can put in the work is
you.
Join the Self Improvement Discord Server by using this link: discord.gg/discipline

If you want to support me you can follow me on my socials.

@disciplinementality on all socials

But seriously, thank you for all the support it means the world to me.

Discipline Mentality Goku Powerbuilding Program 92