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Character Dragon Ball Z

Trunks

Future Warrior

A warrior forged in a world without hope who kept training anyway. Trunks' program combines speed work and strength training for the well-rounded future warrior.

8 Weeks 4 days/week Intermediate Calisthenics
Train Like Trunks
Trunks
Trunks Training Program

Training Progression

01
Intermediate 4 Weeks
Future Timeline
02
Intermediate 4 Weeks
Super Saiyan
At A Glance

Weekly Schedule

MON
Day 1
Full Body
TUE
Day 2
Agility & Core
WED
Rest
THU
Day 3
Lower Body
FRI
Day 4
Cardio & Endurance
SAT
Rest
SUN
Rest
4 Training Days 30–45 Min / Session
Equipment
Agility Ladder Bar or Rings Bench Bodyweight Box Jump Rope Pull-up Bar Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–4 Intermediate

Future Timeline

View Phase Details

Building the base — controlled tempo, full recovery (target RIR 3).

4 Workouts In This Phase
Full Body
Monday · 40 min · 3 exercises
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Pike Push-Up
3 × 10 · 60s restRIR 3
Inverted Row
3 × 10 · 60s restRIR 3
Open Full Session
Agility & Core
Tuesday · 35 min · 3 exercises
Agility Ladder Drills
3 × 25s · 60s rest
Broad Jump
3 × 6 · 90s rest
Plank
3 × 40s · 45s rest
Open Full Session
Lower Body
Thursday · 35 min · 3 exercises
Pistol Squat
Assisted variation acceptable
3 × 4 each side · 90s restRIR 3
Hanging Leg Raise
3 × 6 · 75s restRIR 3
Horse Stance Hold
3 × 45s · 60s rest
Open Full Session
Cardio & Endurance
Friday · 30 min · 2 exercises
Sprint Intervals
4 × 20s · 90s rest
Jump Rope
Continuous
1 × 480s
Open Full Session
Phase 2 · Weeks 5–8 Intermediate

Super Saiyan

View Phase Details

Higher density, shorter rest. Target RIR 2.

4 Workouts In This Phase
Full Body
Monday · 45 min · 3 exercises
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Pike Push-Up
4 × 12 · 45s restRIR 2
Inverted Row
4 × 12 · 45s restRIR 2
Open Full Session
Agility & Core
Tuesday · 40 min · 3 exercises
Agility Ladder Drills
4 × 30s · 45s rest
Depth Jump
Advanced substitute once landing mechanics are solid
3 × 5 · 90s rest
Plank
4 × 55s · 30s rest
Open Full Session
Lower Body
Thursday · 40 min · 3 exercises
Pistol Squat
Assisted variation acceptable
4 × 5 each side · 75s restRIR 2
Hanging Leg Raise
4 × 8 · 60s restRIR 2
Horse Stance Hold
4 × 60s · 60s rest
Open Full Session
Cardio & Endurance
Friday · 35 min · 2 exercises
Sprint Intervals
6 × 20s · 75s rest
Jump Rope
Continuous
1 × 600s
Open Full Session
Program Overview

Why This Program Works
Philosophy

Full Body, Agility & Core, Lower Body, and Cardio & Endurance.

Physique Goal

Lean, explosive, and disciplined.

Performance Goal

Real explosive strength, genuine agility, and cardiovascular conditioning.

How Progression Works

Bodyweight movements progress via harder variants. Agility and cardio progress by density.

Training Philosophy

How Trunks Trains

Trunks trains for a hybrid of speed and strength — real explosive calisthenics, sharp agility, and honest conditioning. Four sessions, disciplined and consistent.