Saiyan Body 12-Week Muscle Building Program

For cosplayers looking to build a body like Dragon Ball's Saiyan race, this 12-Week Weight Training Program can help you jumpstart your journey but there are a few key points you'll need to understand before entering this type of training.

Are You Bulking?

To start, you'll need to determine if you'll need to bulk or cut weight. In a nutshell, If you're bulking, you'll spend about 1 to 6 months taking in extra calories to achieve your desired weight and aesthetics. During this time, you can committ to this training program, however, it's imperative that you consume more calories than you burn and then depending on your bulking results, you can choose to transition into a cutting phase which can take about 2-4 months. Click Here to calculate your estimated caloric intake based on your daily activity.

Are You Cutting?

If you've already entered a bulking phase and are now looking to cut weight, you'll need to start burning more calories than you consume. The cutting phase may be shorter and range around 2-4 months. Click Here to calculate your estimated caloric deficit based on your daily activity.

The Types of Weight Training Protocols

Going into this program, you'll be completing two different types of weight training protocols which includes hypertrophy (muscle building) training and strength training.

Hypertrophy Training

Hypertrophy training will require you to utilize medium to heavy weight during sessions and follow the protocol below for each exercise:

> Repetitions: 8-12x

> Sets: 3-4x

> Rest: 30-60 sec.

> RPE: 9-10

Strength Training

Strength training will require you to utilize heavy weight only during sessions and follow the protocol below for each exercise:

> Repetitions: 4-6x

> Sets: 4-6x

> Rest: 2-3 min.

> RPE: 9-10

Muscular Aesthetics and Strength Progression

Obviously, results don't appear over night. Throughout your training, it's imperative that you continue to challenge your body each week to earn those "gains". One simple method to assure you are doing this, is to increase your total training volume each week, if not, at least bi-weekly. You can calculate your total training volume by using the following equation:

Note: For the simplicity of the equation, we will only include exercises that include dumbbells, exercises completed via repetitions and exclude bodyweight exercises.

Total Training Volume = Weight x Sets X Reps.

Week 1 Example:

Push Day 2x Per Week

Chest Press: 50lbs. / 4 sets / 10 reps. = 2,000

Shoulder Press: 50lbs. / 4 sets / 10 reps. = 2,000

Shoulder Raise: 15lbs. / 4 sets / 10 reps. = 600

Tricep Kickbacks: 10lbs. / 4 sets / 10 reps. = 400

Total Volume = 5,000

Total Volume x 2 Push Day Workouts = 10,000

Pull Day 2x Per Week

Back Rows: 50lbs. / 4 sets / 10 reps. = 2,000

Back Fly: 15lbs. / 4 sets / 10 reps. = 600

Shoulder Raise: 15lbs. / 4 sets / 10 reps. = 600

Reverse Grip Curls: 10lbs. / 4 sets / 10 reps. = 400

Hammer Curls: 10lbs. / 4 sets / 10 reps. = 400

Total Volume = 4,000

Total Volume x 2 Pull Day Workouts = 8,000

Leg Day 2x Per Week

Squats: 50lbs. / 4 sets / 10 reps. = 2,000

Step Ups: 50lbs. / 4 sets / 10 reps. = 2,000 (+2,000 due to each leg) = 4,000

Total Volume = 6,000

Total Volume x 2 Pull Day Workouts = 12,000

Total Training Volume For Week 1 = 30,000

How to Increase Traning Volume?

You can increase trianing volume by adding more weight to your lift, adding an additional set or adding more repetitions. However, it's imperative to only add volume in one of these areas. For example, you may choose to add another set for the chest press in week 2 and choose to add more weight to that chest press in week 3 but maintain the number of sets from week 2.

2/2 Rule

One option to determine if you're ready to add more volume is by following the 2/2 rule which states, once you can perform two or more reptitions beyond your repetition goal of an exercise for the last two weeks in a row, you can now add more volume.

How Much Weight Should I Add?

It's recommended to increase your weight by 10% but no higher than that.

Rated Perceived Exertion (RPE) Scale:

Understanding the RPE weight training scale and implementing this practice into your sessions can remove the intensity "guess" work, help prevent burnout and help utilize your training time more efficiently, thus allowing more time to work on your cosplay! RPE scale range of 7-8 means you have at least 3-2 repetitions remaining in the "tank" and the RPE scale range of 9-10 means you have at least 1 or 0 repetitions remaining in the "tank".

What About Cardio Training?

Although cardio training is imperative to any training program, high intense cardio is not recommended due to the fact of how many calories it can burn per session. Remember, our goal is to intake as many calories as possible while building mass and muscle; not burn as many calories as possible. If you are concerned about your cardio health, you can implement "double-day" trainings in the program at least 1-2x a week or at least 1x on the weekend however, cardio must be kept to under 30 minutes and must be low intense such as brisk walks, easy cycling, light shadow boxing, walking stairs or jogging at an easy pace.

Keep In Mind:

Building a body like a Saiyan can take more than 12-Weeks of training. Depending on your current fitness level status, this training program can either help you get started toward that goal or can help you achieve the goal within the 12 weeks. As with all training programs, everything is based on commitment and discipline!

Training Program Breakdown:

Weeks 1-4: Hypertrophy Training

Weeks 5-6: Strength Training

Weeks 7-8: Hypetrophy Training

Week 9: Strength Training

Weeks 10-12: Hypertrophy Training

Supporting Links:

RPE Scale

Push Day Workout

Pull Day Workout

Leg Day Workout

Complete Strength Workout

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.