The Broly Workout

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Broly-Workout

The workout we have come up with today to post is the Broly Workout! This one is inspired by the physique that Broly has in the Dragon Ball Anime series. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Broly Stats:

Height: 7’5″ 7’8″ (as a SSJ) 9’0″ (as a LSSJ)
Weight: 303 lbs. 325 lbs. (as a SSJ) 507 lbs. (as a LSSJ)
(Information retrieved from Fandom.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Broly Workout:

Training Volume:

6-7 days a week

Explanation:

If you were a saiyan I would tell you to train every single day.  But, seeing as how we’re mere humans trying to become SuperHuman, we’re going to need at least one day per week to recover, so train 6 days a week and cut out an endurance and MMA day once per week somewhere.

Superset Explanation:

Letters indicate superset movements. Do them in order, without taking breaks in between each of them until a full set of each is done.  Then break, and rinse and repeat for the given number of sets.

Circuit Explanation:

No break through the duration of the circuit.  All the rounds and exercises should be completed all the way through.

Broly Workout Day One: Back and Biceps

Warm Up:

Stretch

1 mile jog

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

3×25 Push Ups

Workout:

Deadlift

5×10,8,5,3,3

Preacher Curls

4×10,8,5,6

Superset 1:

A. Lateral Pulldowns

3×10

B. Rows (Cable or Machine)

3×10

Superset 2:

A. Barbell Rows

3×10

B. Light Barbell Curls

3×10

Superset 3:

A. Seated Dumbbell Curls

3×10

B. Standing Dumbbell Hammer Curls

3×10

Circuit Finisher:

Three Round Circuit of: 21-15-9

Complete 21 reps of each, then 15, then 9

Movements:

Deadlift@135 for men 95 for women

Box Jumps

Workout:

Run 3-5 miles

Don’t be afraid to start and stop at first, but do your best to work your way up to a continuous long distance run.

Calisthenics Add-on:  

If you’re not going to be adding MMA in on top of the endurance training, you’re going to want to include some bodyweight/calisthenics work.  Finish this rep scheme with the use of superset, circuits, or basic sets:

75 Pull Ups

75 Sit Ups

100 Dips

100 Lunges

150 Push Ups

150 Air Squats

Broly Workout Day Three: Chest and Triceps

Warm Up:

Stretch

1 mile jog

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

3×25 Push Ups

Workout:

Bench Press

5×10,8,5,3,3

Close Grip Bench

4×10,8,5,6

Superset 1:

A. Incline Dumbbell Bench Press

3×10

B. Dumbbell Standing Flys

3×10

Superset 2:

A. Skull Crushers

3×10

B. Standing Overhead Tricep Extension

3×10

Superset 3:

A. Dumbbell Chest Flys

3×10

B. Dumbbell Tricep Kickbacks

3×10

Circuit Finisher:

3 Rounds for Time

10 Cable Chest Press

10 Clap Push Ups

10 Mountain Climbers

Workout:

Run 3-5 miles

Don’t be afraid to start and stop at first, but do your best to work your way up to a continuous long distance run.

Calisthenics Add-on:  

If you’re not going to be adding MMA in on top of the endurance training, you’re going to want to include some bodyweight/calisthenics work.  Finish this rep scheme with the use of superset, circuits, or basic sets:

75 Pull Ups

75 Sit Ups

100 Dips

100 Lunges

150 Push Ups

150 Air Squats

Broly Workout Day Five: Legs, Glutes and Calves

Warm Up:

Stretch

1 mile jog

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

3×25 Push Ups

Workout:

Back Squat

5×10,8,5,3,3

Cable Pullthroughs

4×10,8,5,6

Superset 1:

A. Leg Press

3×10

B. Calf Raises (on Leg Press)

3×10

Superset 2:

A. Weighted Lunges

3×10

B. Hamstring Curls

3×10

Superset 3:

A. Leg Extension

3×10

B. Straight Leg Deadlift

3×10

Circuit Finisher:

5 Rounds for Time

60 second Plank

10 Air Squats

10 Lying Leg Raises

30 Second Wall Sit Hold

Workout:

Run 3-5 miles

Don’t be afraid to start and stop at first, but do your best to work your way up to a continuous long distance run.

Calisthenics Add-on:  

If you’re not going to be adding MMA in on top of the endurance training, you’re going to want to include some bodyweight/calisthenics work.  Finish this rep scheme with the use of superset, circuits, or basic sets:

75 Pull Ups

75 Sit Ups

100 Dips

100 Lunges

150 Push Ups

150 Air Squats

Broly Workout Day Seven: Shoulder and Traps

Warm Up:

Stretch

1 mile jog

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

3×25 Push Ups

Workout:

Military Press

5×10,8,5,3,3

Barbell Shrugs

4×10,8,5,6

Superset 1:

A. Arnold Press

3×10

B. Upright Row

3×10

Superset 2:

A. Front Raise (Plate or DB)

3×10

B. Dumbbell Shrugs

3×10

Superset 3:

A. Face Pulls

3×10

B. Lateral Cable Raises

3×10

Circuit Finisher:

EMOM (Every Minute on The Minute):

10 Minutes of:

5 Burpees

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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