Pull Explosive pull-ups (3 sets of 4-6 reps) [pull as high ideal to your waist. if you cant do that do it as fast as you can exploding the bar to your chest] Towel Pull-ups (3 sets of 6-10 reps) [for grip and biceps] Chin-ups (3 sets of 6-10 reps) [fast on way up, slow on way down] Arched Back Pull-ups (3 sets of 8-10 reps) Push Archer pushups (3 sets of 8-10 reps per arm) [pushup biasing one side with one arm completely straight] Pseudo Planche Pushups (3 sets of 6-10 reps) Pike pushups (3 sets of 8-10 reps) [elevate feet and hands to make harder] Elevated Diamond pushups (3 sets of 10-15 reps) [not elevating wont target upper chest as much] Legs Jumping Lunges (4 sets of 10-15 reps per leg) Cossack Squats (4 sets of 8-10 reps per leg) [don't stretch heel, bend leg a little bit if needed] Single Leg Glute Bridge (4 sets of 20-30 reps) [focus on feeling contraction of glute, really squeeze your butt together, maybe put most of weight on a heel] Sissy Squats (4 sets of 10-15 reps) [use wall if needed) Abs Dragon flag (4 sets for 15-30 seconds) Hollow body hold (4 sets of 25-45 sec) [do very best to keep lower back touching floor by keeping core squeezed and tight] Hanging Leg Raises (4 sets of 10-15 reps) [try to raise leg as high as you can but try not to use lats, hold legs at top point for a second] V ups (4 sets of 20-30 reps) Cardio Rest
3:36 I would just like to mention, before doing any "explosive" workouts make sure to warm up really good, otherwise you might pull or sprain some muscles or nerves which will prevent you from working out for at least a week or two.
Started the workout 2 weeks ago went from doing 0 pull ups too 2 pull up reps DENFINITELY WORKS and gave me for forearm and triceps definition along with abs
@@Beantley pretty good been mixing this into my gym routine like for days i dont hit gym or days i cant and i can see a great improve on my pullups. my traps are poking out more. and ngl i can actually see the stratus anterior forming which is cool also my abdominals are looking great rn i lost most of my little lower belly fat which is nice. It took me 2 weeks in total to be able to do a good form dragon flag.
As a soccer player, I appreciate the mention that legs ARE important, and also including cardio is a good addition. I'll have to try this once I get a pull up bar. I already work out consistently but the explosive focus is super important for me so I think this could be even better than what I'm doing.
Me a subscriber of this channel declares that this video is effective. I have trying this exercises from at least 5 months and believe I have got this physique not exactly same means like my biceps are not so developed but my body and fore arms are same so you all can try and pls don't give up you all.
He should have mentioned this, a great tip I received was if you can’t do the positive do the negative. The negative will always grant you the positive. ❤ No hate just a helpful tip that works wonders.
@@jacopwashere i have been doing it for a week now the second day i got Dengue fever and have to rest for a week 💀 I'm ok now i will update you guy once i reach day 50 🤠
Well, I'm actually having trouble with a little belly fat (I believe it may be like a few grams) over my lower abs so I can't seem to tone it properly. Also need to grow my chest as I'm lacking some muscle mass there. I'm trying a high protein diet (a little difficult without money🤣 but I'm managing). I switched common running cardio with a harder cardio routine with burpees and stuff to burn faster and build up my resistance. (Also doing lower ab exercises at least 3/4 times a week).
Wait... Only 3 weeks? Shiiiii thought summer was my training arc with me literally joining a dojo, and getting a gym membership... But nvm, I'm bouta train!!!
*ripped and good looking guy in anime Men: man, that looks awesome. How do i get a body like that? *smokin hot thick anime girl Women: omg, stop over sexulize woman, sexist!!! REEEEEEE
bro im ngl you are the first guy i've seen that takes anime charcters and makes a routine for them thats actually good, honestly love this, keep up the great work
I don't know why, but this guy intensely reminds me of Markipier. I think it's the way he talks to the camera, especially at 6:54, I've 100% seen markiplier make those same gestures. I (mentally) dub thee, Calisthenics Markiplier. Good video, it addresses pretty much everything I was wondering about in regards to these exercises, and was enjoyable to watch. Got that Markiplier charisma I guess.
If you can get into it… Dinghy sailing (especially in strong wind) is incredible for your physique. ⛵ 🤙🏼 It has built my entire core and my forearms and neck so well for the effort it takes. Its also a load of fun and depending how serious you take it, different classes are Olympic sports
I've been going to the gym for almost a year couple days a week... and don't think i can even do an unsupported pull up yet 🤣 I'll try tomorrow haha.... But yeahh you make all the pull ups look so easy haha.. Good job!
Is this good Pull pull ups 10 Hanging 40 secs Chin ups 10 Side bar pull ups 10 Arch back pull ups 10 Push 1 arm push up 15 Peusdo planche pushup 15 Incline diamond crest push ups 15 Push ups 15 Pike push ups Legs Jumping lunges 10 each leg Leg streches thingy 10 each leg Squats 15 Sissy squats 15
bro, i need like a very very very first step to exercise like this. Ive only play some badminton and maybe a few lift of small dumbell i got at home. i tried to do some basic calisthenics but i felt like 200 of my muscle and tendon just ripped apart and my bone shattered into a powder. plz help 🙏
3 whooping months after hearing that i am pretty sure half the audience who have low attention span due to this suck gen and who doesnt watch shorts or insta and or social media i see this as a absolute win🔥
Do greasing brother if you can only do 1 do it throughout the day 1 every hour or two and do it 4 days and 1 rest day and eventually it will improve in the span of a month or two
Overall great video and routine but I have some nitpicks, if you care for it. - 1. Genetics play a huge role in how your physique will look and develop, so need to set some realistic expectations. Following the workout will still develop a great physique, but you will not look 100% like the character(obviously) 2. I found the video target slightly confusing. What I mean is I couldn't quite understand who the video was meant for, if it was for beginner's then I think the exercises were a bit too challenging for someone just starting out. If it was someone advanced, I think these are great exercises they probably already have in their own routine? Edit: Also what camera do you use? I did not see any mentions in the video description
im almost 16 and i have almost achieved this physique through one year of hard training. im just trying to say this is very achievable, its not impossible. also a small tip.. if you are like 15 or 16+ then try getting this physique. Target for the toji physique once ur like 18+, be realistic is what im trying to say.
Find my Jojo reference ;D
Should I do cardio with your toji workout cuz I'm fat
Yeah for sure
@@calisthenicsnerd tq but TH-camrs are telling to give 6 hours gap between doing calisthenics and cardio so should I actually give gap
@@calisthenicsnerd I go to school
6:45 now give me an oreo🔫😗
That smile transition though💀
It’s not that hard
@@DivinWisomi ok...still good tho
@@DivinWisomibut Yk what’s hard? ME 😈😈
@@DivinWisomi Its not that hard but it was hard
I am hard
Pull
Explosive pull-ups (3 sets of 4-6 reps)
[pull as high ideal to your waist. if you cant do that do it as fast as you can exploding the bar to your chest]
Towel Pull-ups (3 sets of 6-10 reps)
[for grip and biceps]
Chin-ups (3 sets of 6-10 reps)
[fast on way up, slow on way down]
Arched Back Pull-ups (3 sets of 8-10 reps)
Push
Archer pushups (3 sets of 8-10 reps per arm)
[pushup biasing one side with one arm completely straight]
Pseudo Planche Pushups (3 sets of 6-10 reps)
Pike pushups (3 sets of 8-10 reps)
[elevate feet and hands to make harder]
Elevated Diamond pushups (3 sets of 10-15 reps) [not elevating wont target upper chest as much]
Legs
Jumping Lunges (4 sets of 10-15 reps per leg)
Cossack Squats (4 sets of 8-10 reps per leg)
[don't stretch heel, bend leg a little bit if needed]
Single Leg Glute Bridge (4 sets of 20-30 reps) [focus on feeling contraction of glute, really squeeze your butt together, maybe put most of weight on a heel]
Sissy Squats (4 sets of 10-15 reps) [use wall if needed)
Abs
Dragon flag (4 sets for 15-30 seconds)
Hollow body hold (4 sets of 25-45 sec)
[do very best to keep lower back touching floor by keeping core squeezed and tight]
Hanging Leg Raises (4 sets of 10-15 reps)
[try to raise leg as high as you can but try not to use lats, hold legs at top point for a second]
V ups (4 sets of 20-30 reps)
Cardio
Rest
Why can't I copy
@@P2-trappy Try to take a screenshot instead
thx bro
bro saved me fr
Goat
3:10 pull
4:40 push
5:57 legs
6:57 abs
Combine this with cardio or running and you're good
Thanks
0:37 sick transition
That smile transition was one of the cleanest transitions I have ever seen
3:36 I would just like to mention, before doing any "explosive" workouts make sure to warm up really good, otherwise you might pull or sprain some muscles or nerves which will prevent you from working out for at least a week or two.
for real, it was 4 months + doctor appointments for me 💀
Started the workout 2 weeks ago went from doing 0 pull ups too 2 pull up reps
DENFINITELY WORKS and gave me for forearm and triceps definition along with abs
The smile transition was too smooooooooth bruh that was so smooth🤯
Starting my journey on this now. I will be back with results.
Reply to this when ur ready
yo its been 2 weeks for me
3 weeks, how did it go?
@@Beantley pretty good been mixing this into my gym routine like for days i dont hit gym or days i cant and i can see a great improve on my pullups. my traps are poking out more. and ngl i can actually see the stratus anterior forming which is cool also my abdominals are looking great rn i lost most of my little lower belly fat which is nice. It took me 2 weeks in total to be able to do a good form dragon flag.
I’ll bffr rn, I’m so glad this manhwa got animated. Thank you for these videos, much love! 💪😎
2:56 pull
4:40 push
5:55 legs
6:58 abs
Toji's physic🔥
He did it!!!!!!
What anime is this bro
@@OscarFrias-t4o jujutsu kaisen
Pull: Explosive pullups, Towel pullups, Chin ups, Archedback pullups.
Push: Archer pushups, Peusdo planche pushups, Pike pishups, Elavated Diamond pishups
Legs: Jumping lunges, Cossack squads, Single leg glute brigde, Sissy squads.
Abs: Dragon flag, Hollow body hold, Hanging leg raises, V-ups.
Cardio.... walking or running
Good luck, brothers. Hope we meet when we achieve our goals...
thanks brother
Many praise to you brother
For cardio I would do skipping, its great
As a soccer player, I appreciate the mention that legs ARE important, and also including cardio is a good addition. I'll have to try this once I get a pull up bar. I already work out consistently but the explosive focus is super important for me so I think this could be even better than what I'm doing.
Me who also struggling with a single pull-up 💀💀💀
We all was here, just try and you accomplish this
i just don't know how these people do these things
everyone start there, just exercise all you can, eat well, rest well and dont compare to others, focus on your own progress. good luck
Single hand pull up
I cant even do one😎
What if I build the system as a website ??
DO IT PLEASE!!! IT WOULD BE SO USEFUL!!!!
It’s already done but as a mobile app
@@Reed.. what's the mobile app name?
Do it Man!!!!! You will get rich af!!!
@@Sharpstudent8354 not really.
AYEEEEE your editing skill going crazy :D
This guy is my favorite fitness TH-camr PAIRING ANIME WITH TRAINING?! Now I actually wanna workout 😂
The transition was peak 🎉
First time here but I love this guy
No excuse of not going to gym anymore. Yes I needed this, Thank you!
Me a subscriber of this channel declares that this video is effective. I have trying this exercises from at least 5 months and believe I have got this physique not exactly same means like my biceps are not so developed but my body and fore arms are same so you all can try and pls don't give up you all.
Just started yesterday and trained legs today oh it’s hell
3:01 Pull
4:44 Push
5:56 Legs
6:59 Abs
8:19 Cardio
that smile transition gave me goosebumps
7:19 make sure you find something sturdy fr doing the dragon flag bc I accidentally broke my bed 💀
Actually ? 💀
@@NahUhLockedinstudyacc yeah the bottom part of the frame is hanging off 😭
Most unexpected edit 🥶
@3:11 I heard "go to the playground, fight a tree" 💀
Same 🫵🫨
That transition ❤
He should have mentioned this, a great tip I received was if you can’t do the positive do the negative. The negative will always grant you the positive. ❤ No hate just a helpful tip that works wonders.
Imma do this workout routine for 60 days.
I'll comment here again if it worked😉
I gotta hear if it worked man. Make sure to take before and after pics!
Pls update us bro if it works
How many days now bro
@@jacopwashere i have been doing it for a week now the second day i got Dengue fever and have to rest for a week 💀
I'm ok now i will update you guy once i reach day 50 🤠
Okay@@seyhagaming9233
I am on my way to this achievement >>>
Mmm... i'm gonna take your word, see u in 3 months. 💪
Tell me if it works out man
Yes plz
I'd also like to hear if it works out :)
I think 3 months won’t do maybe 6
Well, I'm actually having trouble with a little belly fat (I believe it may be like a few grams) over my lower abs so I can't seem to tone it properly. Also need to grow my chest as I'm lacking some muscle mass there. I'm trying a high protein diet (a little difficult without money🤣 but I'm managing). I switched common running cardio with a harder cardio routine with burpees and stuff to burn faster and build up my resistance. (Also doing lower ab exercises at least 3/4 times a week).
Buff weebs is gonna be a thing when this channel blow up.
Me knowing I'm too lazy but still watching because I'm interested
Wait... Only 3 weeks? Shiiiii thought summer was my training arc with me literally joining a dojo, and getting a gym membership... But nvm, I'm bouta train!!!
Lol I was trying to do that too ima try this tho lol
3 months
@@uniquewings21 unless you are 16-18 or mesomorph 3 months of just this won't change much
@@rodrigop2198 mesomorphs especially at that age can grow super fast, I know few mesomorphs in mid 20s and they grow crazy fast without proper diet
@@Guest-iv4qo oh nevermind, I'm only 15 and a half, so i guess i have to wait another half now.
Love your camera quality, really inspiring.
Lol, it's just my variation of your Toji training
Once I saw the Nerd part of your name and your profile pic ? I immediately subscribed. Also dragon flight tutorial please, thank you😁
Thank you
That smile transition is dope 🔥
Hey, cool video buddy! It was fun to watch.
i loved the wrryyyy dio scream in the background durin the sissy squats
Push killed my arms and chest but I’ll keep at it. I’m going to play this video every time I work out
*ripped and good looking guy in anime
Men: man, that looks awesome. How do i get a body like that?
*smokin hot thick anime girl
Women: omg, stop over sexulize woman, sexist!!! REEEEEEE
Love your videos mate :)
bro im ngl you are the first guy i've seen that takes anime charcters and makes a routine for them thats actually good, honestly love this, keep up the great work
Fcking love this guy
Bro I had muscles before watching your channel even abs and a V shape
03:15 the work out starts
I don't know why, but this guy intensely reminds me of Markipier. I think it's the way he talks to the camera, especially at 6:54, I've 100% seen markiplier make those same gestures.
I (mentally) dub thee, Calisthenics Markiplier.
Good video, it addresses pretty much everything I was wondering about in regards to these exercises, and was enjoyable to watch. Got that Markiplier charisma I guess.
If you can get into it… Dinghy sailing (especially in strong wind) is incredible for your physique. ⛵ 🤙🏼
It has built my entire core and my forearms and neck so well for the effort it takes.
Its also a load of fun and depending how serious you take it, different classes are Olympic sports
not just saying this cuz the glasses, but u got a very Clark Kent kinda handsome ish goin on.
Yoooo that Transition!!! 🥶
The Dio sound at 6:46 🙏🏻
Subscribed
0:38 elite transitions
The wry is crazy
I tried the OPM workout for like 2 months and I ended up less Sung Jin-woo and more Beast Titan XD
I did it for 8 months
Is it worth it?@@AlexanderHogue-t7e
@@AlexanderHogue-t7e
How it ended!?
I've been going to the gym for almost a year couple days a week... and don't think i can even do an unsupported pull up yet 🤣 I'll try tomorrow haha.... But yeahh you make all the pull ups look so easy haha.. Good job!
He was not kidding!!
The smile transition 🎉🎉🎉🎉 ma guy
Bro is just out here reminding me that I have a muscular anatomy test to cram for ☠️
bro says explosive pull ups so casually💀💀💀
Bro is unlocking demon back
There's always time for a meme 6:43 xD WRYYYYY
"Jin-Woo? Why do you look hot-I mean different"
I knew he seemed familiar 😂
Welp no more excuses 💪🏽
that was a good transishion
Bro has been crushing😂❤
the fact i kinda have his physique is insane definitely going as him for anime con 2025 lol
Could you list up all the exercises as you did in the toji video?
That transformation was unexpected.
I’m going to try to work towards this again I just need to be consistent
I would get a pull up bar but my door frame would fall on me
Leg day killed me bro
Is this good
Pull
pull ups 10
Hanging 40 secs
Chin ups 10
Side bar pull ups 10
Arch back pull ups 10
Push
1 arm push up 15
Peusdo planche pushup 15
Incline diamond crest push ups 15
Push ups 15
Pike push ups
Legs
Jumping lunges 10 each leg
Leg streches thingy 10 each leg
Squats 15
Sissy squats 15
Can you do one with Daniel from lookism
Yeah please make a dragon fly tutorial 🙏
Possibly stupid question, but do i do all the pull exercises, for example, on the same day?
What will happen if we do all the exercises everyday
The god statue smile💀
Can you make an assisted version of this for people who cant do pullups
Do it just do it
Just watch "you can do pull ups my friend" and do one of the easier pull up versions according to your level until you can do regular pull ups.
bro, i need like a very very very first step to exercise like this. Ive only play some badminton and maybe a few lift of small dumbell i got at home. i tried to do some basic calisthenics but i felt like 200 of my muscle and tendon just ripped apart and my bone shattered into a powder. plz help 🙏
6:44 is that a fucking jojo reference 🗣️🗣️🗣️📢📢📢📢
3 whooping months after hearing that i am pretty sure half the audience who have low attention span due to this suck gen and who doesnt watch shorts or insta and or social media i see this as a absolute win🔥
ty dawg i needed this shi
Nice edit 00:40
That transition is hard as well as I
Short people like me seriously watching 😊
gang i cant even do 1 pullups how am i suppose to do explosive
Do greasing brother if you can only do 1 do it throughout the day 1 every hour or two and do it 4 days and 1 rest day and eventually it will improve in the span of a month or two
Level up
finally them v cut abs🔥
Hi.
Do you know how to train like this with dumbbells insted of what you are using?
I personally dont have somthing like this.
Overall great video and routine but I have some nitpicks, if you care for it. -
1. Genetics play a huge role in how your physique will look and develop, so need to set some realistic expectations. Following the workout will still develop a great physique, but you will not look 100% like the character(obviously)
2. I found the video target slightly confusing. What I mean is I couldn't quite understand who the video was meant for, if it was for beginner's then I think the exercises were a bit too challenging for someone just starting out. If it was someone advanced, I think these are great exercises they probably already have in their own routine?
Edit: Also what camera do you use? I did not see any mentions in the video description
Fair criticisms, I'll take those into consideration.
I use a Sony a6700
7:20 is wild
im almost 16 and i have almost achieved this physique through one year of hard training. im just trying to say this is very achievable, its not impossible.
also a small tip.. if you are like 15 or 16+ then try getting this physique. Target for the toji physique once ur like 18+, be realistic is what im trying to say.
Video on Baki Hanma training at home without weights
awesome sauce
Do you have a written version of this anywhere?
how tp make this type of edits i mean what u guys use ????
7:24 I would love a dragon flag video