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
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
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.
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.
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.
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!!!
@@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.
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.
@@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).
Starting of with explosive pullups? Mate I'm not questioning that you know what you're talking about but you might want to let people know what level of fitness they should be at before trying to start something like. Most people can't even do a pull up and a video like this will attract a lot of people who aren't regular gym rats.
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
Hello ım 11 years old and doing 100 push ups 100 sit ups 100 spuat and some cardio i have ABS,but i will continue to workout.i will try this workout too and thank you bro :)
Explosive pull ups 3 sets 4 to 6 reps Towel pull ups 3 sets of 6 to 10 reps Chinups 3 sets of 8-10 reps Arched back pull ups 3 sets of 8 to 10 reps Push Archer pushups 3 sets of 8 to 12 reps Psudp planch pushups 3 sets of 6 to 10 reps Pike pushups 3 sets of 6 to 10 Elevated diamon pusjups 3 sets of 6 to 10 Legs Jumping lunges 4 sets of 10 to 15 Cosahs squats 4 sets of 8 to 10 reps Single leg glute bridge 4 sets of 20 to 30 reps Sissy squats 4 sets of 10 to 15 reps Abs Dragon flag 4 sets of 15 to 30 seconds Hollobody gold 4 sets of 25 to 45 seconds Hanging legs raises 4 sets of 10 to 15 reps Vups 4 sets of 20 to 30 reps
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!
Can you adjust the workouts to smaller sets or lower reps cause I just did pull and once I got to the towel pull ups (second set)I immediately went to failure😂
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
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
0:37 sick transition
Fr 💀💀💀
That smile transition was one of the cleanest transitions I have ever seen
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
Hey, sorry to ask, but have you been doing the cardios he mentions? If yes, which?
3:10 pull
4:40 push
5:57 legs
6:57 abs
Combine this with cardio or running and you're good
Thanks
And make sure to do dynamic stretches before each workout.
@Goober700what that
Thxxx
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 💀
@yuririnxThat's...😮
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
The smile transition was too smooooooooth bruh that was so smooth🤯
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.
I’ll bffr rn, I’m so glad this manhwa got animated. Thank you for these videos, much love! 💪😎
Toji's physic🔥
He did it!!!!!!
What anime is this bro
@@OscarFrias-t4o jujutsu kaisen
This guy is my favorite fitness TH-camr PAIRING ANIME WITH TRAINING?! Now I actually wanna workout 😂
First time here but I love this guy
After a while of watching this video over and over. I'm finally going to start it, wish me luck.😬
No excuse of not going to gym anymore. Yes I needed this, Thank you!
2:56 pull
4:40 push
5:55 legs
6:58 abs
Ty
3:01 Pull
4:44 Push
5:56 Legs
6:59 Abs
8:19 Cardio
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😎
AYEEEEE your editing skill going crazy :D
The transition was peak 🎉
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.
I am 57 kg/170cm. I started working on 01/01/2025 and will be reporting on 31/12/2025. Could everyone please remind me to stay consistent?
Alright bro
Stay consistent I am also doing this
@@shadycactus7896 yes bro keep grinding! we will achieve the dream
@@ATOMIC_Editz-k9y alright I'll make sure to come back and remind you on 31/12/2025 !
I will start after my exam......my exam will end on 22nd January, I will start from 23rd
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.
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.
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.
@@brumlow9950yooo niceee imma start my journey tomorrow wish me luck
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
that smile transition gave me goosebumps
Love your camera quality, really inspiring.
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
Bro is Okarun at peak condition.
😂 Great humor! Subscribed. Although...I have free weights at home and positioned myself within 300 yards from 3 gyms. There is no excuse left!
That smile almost kill me ❤❤
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 😭
@@Alumni382 too sad but I don't have any thing heavy cuz the bed is hollow
I close a door and use that for dragon flag
That transition ❤
That😂 transition earned you a new subscriber bro❤
as someone who is naturally thin with an 8 pack Jinwoo is 100% my ideal vision for the physic I want. If only I could grow taller too lmao
Can you do one with Daniel from lookism
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).
0:37 That killer smile 😮
That smile transition is dope 🔥
Starting of with explosive pullups? Mate I'm not questioning that you know what you're talking about but you might want to let people know what level of fitness they should be at before trying to start something like. Most people can't even do a pull up and a video like this will attract a lot of people who aren't regular gym rats.
Most unexpected edit 🥶
he does the daily question 100 pushup, situps, 10km runs etc
Like and subscribed. Love and respect from india
the daily training of jinwo is actualy the reference to the saitamas training
4:42 - 😂😂 I'm dead. Like, their is no excuse for not being able to find a floor.
Buff weebs is gonna be a thing when this channel blow up.
I am on my way to this achievement >>>
Do 5×30
Yup
Lol, it's just my variation of your Toji training
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
nice i'll add those ab workouts in my routine
Fcking love this guy
Once I saw the Nerd part of your name and your profile pic ? I immediately subscribed. Also dragon flight tutorial please, thank you😁
Hello ım 11 years old and doing 100 push ups 100 sit ups 100 spuat and some cardio i have ABS,but i will continue to workout.i will try this workout too and thank you bro :)
Push killed my arms and chest but I’ll keep at it. I’m going to play this video every time I work out
I don't mind doing the exercises I am pretty flexible but that only thing is that it's a lot of exercises and I will forget most of them
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!?
Just realized I can do a bunch of diff push ups when I couldn't even do a push up last year
not just saying this cuz the glasses, but u got a very Clark Kent kinda handsome ish goin on.
Me knowing I'm too lazy but still watching because I'm interested
Not a terrible routine 2:44 I did this for 7 months straight and got his physique. I’ll post now as proof
Dude he uploaded videos 6months ago lol you must be mistaken or correct me if im wrong
Could you list up all the exercises as you did in the toji video?
The wry is crazy
Jojo reference 6:53 wryyyy
Pull:
Explosive pullups 3 sets 4-6
Towel pullups 3 sets 6-10
Chin ups 3 sets 8-10 reps
Push:
Archer pushups 3 sets 8-12 reps per position
Pseudo planche pushups 3 sets 6-10 reps
Pike pushups 3 sets 8-10 reps
Elevated diamond pushups 3 sets 10-15 reps
Leg:
Jumping lunges 4 sets 10-15 reps
Cossak squats 4 sets 8-10 reps per leg
Single leg glute bridge 4 sets 20-30 reps
Sissy squats 4 sets 10-15 reps
Abs:
Dragon flag 4 sets 15-30 seconds
Hollow body hold 4 sets 25-40 seconds
Hanging leg raises 4 sets 10-15 reps
V-UPS 4 sets of 20-30 reps
Cardio:
Walking 30 minutes 5 days a week
Running 2-3 days a week
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.
The Dio sound at 6:46 🙏🏻
The smile transition 🎉🎉🎉🎉 ma guy
Yoooo that Transition!!! 🥶
Hey, cool video buddy! It was fun to watch.
Thank you
the fact i kinda have his physique is insane definitely going as him for anime con 2025 lol
Bro is just out here reminding me that I have a muscular anatomy test to cram for ☠️
Explosive pull ups 3 sets 4 to 6 reps
Towel pull ups 3 sets of 6 to 10 reps
Chinups 3 sets of 8-10 reps
Arched back pull ups 3 sets of 8 to 10 reps
Push
Archer pushups 3 sets of 8 to 12 reps
Psudp planch pushups 3 sets of 6 to 10 reps
Pike pushups 3 sets of 6 to 10
Elevated diamon pusjups 3 sets of 6 to 10
Legs
Jumping lunges 4 sets of 10 to 15
Cosahs squats 4 sets of 8 to 10 reps
Single leg glute bridge 4 sets of 20 to 30 reps
Sissy squats 4 sets of 10 to 15 reps
Abs
Dragon flag 4 sets of 15 to 30 seconds
Hollobody gold 4 sets of 25 to 45
seconds
Hanging legs raises 4 sets of 10 to 15 reps
Vups 4 sets of 20 to 30 reps
Dude i regret why didn't i find your channel before
Love your videos mate :)
W transition
Yes please do a dragon flag tutorial
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!
If only I could do more than one pull up
Yeah please make a dragon fly tutorial 🙏
Video on Baki Hanma training at home without weights
i loved the wrryyyy dio scream in the background durin the sissy squats
starting this rn in a month blow my phone up ill update u guys
I’m going to try to work towards this again I just need to be consistent
Toji
Bro I had muscles before watching your channel even abs and a V shape
@3:11 I heard "go to the playground, fight a tree" 💀
Same 🫵🫨
I heard it too
Yup i think it was the secret technique
This guy has the same aura as majestic markiplier
"Jin-Woo? Why do you look hot-I mean different"
I knew he seemed familiar 😂
Welp no more excuses 💪🏽
Can you adjust the workouts to smaller sets or lower reps cause I just did pull and once I got to the towel pull ups (second set)I immediately went to failure😂
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
03:15 the work out starts
Can you do an Ichigo Kurosaki build?
the system gives him great one punch man one but its too slow to but it works
Bro has been crushing😂❤
That transformation was unexpected.
What about bicycle crunches