Vegeta Workout Routine & Diet

The legendary Vegeta, Prince of all Saiyans, is a beacon of strength, determination, and relentless drive. Known for his powerful abilities, unyielding pride, and intense rivalries, particularly with Goku, 

Vegeta’s training regimen would undoubtedly be one for the record books. As fans have watched him push beyond his limits time and again, many might wonder: What does it take to achieve a physique and power level worthy of the Saiyan elite? 

While we may not have access to gravity chambers or Dragon Balls, this guide will breakdown how you can achieve a similar look by using our Vegeta workout routine. 

So Why Would You Want That Vegeta Physique?

If you go anywhere on TikTok or Youtube, you will see that people often describe wanting to look like Vegeta in real life.While this may sound cool, what does this actually mean in terms of a real-life physique?

To make things simpler, let’s start off by identifying some of the key features that make Vegeta’s physique so desirable:

Key Vegeta Features:

• Broad Shoulders
• Bulging Chest
• Big Arms
• Developed Quads and Calves
• Deep Abs
• Wide Back
• Low Body Fat

Vegeta Stats

• Height: 5’3
• Weight: 170 lbs.
• Real Name: Vegeta

Wow! Vegeta is actually quite short. What many people do not know is that it is actually easier for shorter people to appear muscular. Since there is less surface area for muscle to go, shorter people often end up looking “jacked” quicker than taller people. 

But not to worry, this routine was designed to be suitable for everyone. Even if you are as tall as Guts (6’8”), you will still be able to make great progress using this routine. 

If you come from the world of bodybuilding or weightlifting as I do, it is not hard to see that many of these attributes could also be used to describe an aesthetic physique. So it really is no wonder why so many young guys want to strive to look like Vegeta.

Vegeta Training Routine: The Key Principles

Exercise Selection

If you look at Vegeta, the first thing you will notice is that similar to Baki he has tons of muscles all around his body. Unlike the physique of someone like Toji Fushiguro, Vegeta has a more muscular look comparable to that of a bodybuilder. To best translate this into real life, it means that we are going to want to stick to compound lifts for most of our sets.

This way you get the most bang for your buck and build a solid base of muscle.

Next, we are going to want to focus our isolation exercises on the areas that really stand out for Vegeta. This will mean lots of specialized arms, core, and leg work. 

Volume

If you look at the muscles in most series including Dragon Ball Z , they have a clear pop and 3-D effect on them. his can be a hard look to replicate in real life, but clearly, we are going to want to design our Vegeta workout routine to be more hypertrophy-focused (muscle growth).

So we are gonna stick to the 8-15 rep range and be in the gym most days.

Calisthenics

Another way we can emulate this 3-D that Vegeta has is by doing calisthenics. Not only do many characters actually do calisthenics, but there is actually some scientific reasoning for why they may be your best bet for getting anime-like muscles.

If you look for examples in real life. The closest thing you get to see a Vegeta physique in real life is with male gymnasts. They have all the features we described earlier: huge arms, bulging muscles, and great shoulders.

One of the key reasons for this is that many of the exercises involve lots of time under tension. Time under tension is one of the keys to muscle hypertrophy. Also, to actually do the movement you have to stay in pretty good shape as any amount of excess weight will make the exercises that much harder.

Vegeta Workout Routine Research

To both make this workout routine fun and realistic, we will try to pull what we can from the series and lore. We will be using the latest from Vegeta’s Wiki Fandom to get all the details:

Here is how some quick background information on Vegeta

Vegeta recognized as Prince Vegeta , is the prince of the fallen Saiyan race and the husband of Bulma, the father of Trunks and Bulla, the eldest son of King Vegeta, as well as one of the main characters of the Dragon Ball series.

Regal, egotistical, and full of pride, Vegeta was once a ruthless, cold-blooded warrior and outright killer, but later abandoned his position in the Frieza Force for a peaceful life on Earth. He would repeatedly fight alongside Universe 7’s most powerful warriors in order to protect Earth and his family, as well as to surpass Goku in power.

Sums things up pretty well for anyone who has watched Dragon Ball Z. Next, let’s take a look at some of Vegeta’s notable skills and abilities:

• Superhuman Strength: As a Saiyan, Vegeta possesses immense physical strength, far more advanced than that of any human being, and most alien races. He is strong enough to effortlessly break all Earthling-made materials or weapons, move in increased gravity without any discomfort, and even lift a suit capable of sinking through a planet. Although, in a comical scene of the Dragon Ball Super manga, even as a Super Saiyan he is not strong enough to even make the one thousand ton Magetta move.
• Superhuman Speed: As an extremely experienced and trained Saiyan warrior, Vegeta can move and fly at hypersonic speeds, enabling him the ability to travel great distances in short periods of time, or move at “untrackable” speeds while in combat.
• Superhuman Durability: As a highly trained Saiyan, Vegeta’s body is far more durable than that of normal human beings, being essentially invulnerable to all Earthling-made weapons. However, while naturally durable thanks to his Saiyan physiology, he does have limits, as other powerful beings as himself can hurt, and potentially kill him, if he does not defend himself correctly, and when purposely lowering his guard and ki to protect him, even an energy wave from Krillin, a being far weaker than himself, was capable of leaving him near death, though it did require two attempts from the later, with Vegeta claiming his first try was useless.
• Superhuman Senses: Vegeta is able to think and react at extremely high speeds, easily able to dodge or catch projectiles fired from weapons, or even keep up with incredible combat speeds from his opponents. As a Saiyan, Vegeta also has enhanced senses of smell, taste and sight, which further increase his combat senses and instincts.

Similar to Goku, this list is quite extensive. Of course, we will not be able to train for the powers on this list but they are still worth mentioning. The rest of the things such as durability, strength, and speed can all easily be trained for. 

Now that we know the goal of routine is, let’s go ahead and design it. 

The Vegeta Workout Routine

Here is the full workout routine to get that Vegeta physique. To increase both muscle size and speed, we will be doing 4 days of weight training with 2 days of functional work. 

Day 1: Broad Shoulders & Powerful Thighs

Shoulders:

1. Standing Barbell Overhead Press: 4 sets of 8-10 reps
2. Dumbbell Lateral Raises: 3 sets of 12-15 reps
3. Face Pulls: 3 sets of 12-15 reps
4. Dumbbell Front Raises: 3 sets of 12-15 reps

Thighs:

1. Squats (back or front, based on preference): 4 sets of 8-10 reps
2. Lunges: 3 sets of 12 reps per leg
3. Leg Press: 3 sets of 10-12 reps
4. Leg Curls: 3 sets of 12-15 reps

Day 2: Chiseled Pectorals & Toned Arms

Chest:

1. Bench Press (flat): 4 sets of 8-10 reps
2. Incline Dumbbell Press: 3 sets of 8-10 reps
3. Chest Flyes (cable or dumbbell): 3 sets of 12-15 reps

Arms:

1. Bicep Curls (dumbbell or barbell): 3 sets of 10-12 reps
2. Tricep Dips or Skull Crushers: 3 sets of 10-12 reps
3. Hammer Curls: 3 sets of 12 reps

Day 3: Functional Work

1. Plyometric Push-ups: 3 sets of 10 reps
2. Box Jumps: 3 sets of 15 jumps
3. Battle Ropes: 3 sets of 30 seconds on, 30 seconds rest
4. Farmer’s Walk: 3 sets for 1 minute or a specific distance
5. Hanging Leg Raises: 3 sets of 15 reps

Day 4: Strong Back & Defined Abs

Back:

1. Pull-Ups or Lat Pull-Down: 4 sets of 8-10 reps
2. Barbell Rows: 3 sets of 10 reps
3. Deadlifts: 4 sets of 6-8 reps
4. Face Pulls (yes, again for rear delts): 3 sets of 12-15 reps

Abs:

1. Planks: 3 sets of 45 seconds to 1 minute
2. Russian Twists: 3 sets of 20 reps (10 each side)
3. Ab Wheel Rollouts: 3 sets of 10 reps

Day 5: Functional Work

1. Sledgehammer Slams (if you have a tire and sledgehammer): 3 sets of 20 slams
2. Medicine Ball Throws: 3 sets of 15 throws
3. Tire Flips (if accessible): 3 sets of 10 flips
4. Kettlebell Swings: 3 sets of 20 reps
5. Burpees: 3 sets of 15 reps

Day 6: Rest or Light Cardio

This can include a jog, walking, or cycling at a steady, relaxed pace to help with recovery.

Day 7: Active Rest

Engage in light activities, stretching, or yoga to promote muscle recovery and flexibility.

Vegeta Combat Training

Of course, we cannot do all of the things that Vegeta does in the series, but we can still work on our combat skills. If you just want to look like Toji you can skip the combat training but if you want the full Vegeta experience to consider, add some combat training to your routine.

The other upside to combat training is that it can serve as your cardio and can help you stay in a lean state like Vegeta.

Here are some great combat sports that you can use to better yourself at mixed martial arts (MMA):

• Boxing
• Jiu Jitsu
• Muy Thai
• Kick Boxing
• Wrestling
• Judo

Vegeta Diet And Nutrition

Without getting too complicated, you are going to want to be in a calorie surplus and eat plenty of protein to get as big as Vegeta. The same will apply to almost any superhero workout routine.

Once you have achieved this size, you can then cut down to reveal some of those deep cuts and abs that Vegeta has.

That being said, as long as you eat whole foods and train hard, you should see some great improvements.

Bottom Line

Of course, the thing we have not mentioned yet is that genetics will play a large role in actually looking like Vegeta. But you can still work within your parameters and follow our routine or any other anime workout routine to get great results.

You may not end up looking exactly like Vegeta, but you will still big jumps in your physique and be closer to looking like real life anime character.If you enjoyed this article be sure to check out our some of our other popular anime workout routines.

FAQs