I saw a lot of people asking about what kind of pullup bar I use , so I put a couple links in the description to what equipment I have. The pullup bar is not the exact same but it's similar enough and it's what I recommend :D
@@calisthenicsnerd hi, brother. could you suggest the workouts based on Nanami from JJK as well, especially for the killer arms and forearms. PLEASEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!
That is actually so real, good luck with your toji transformation it finna be insane. MANGA SPOILERS . . . Yeah but now fr you finna be as goated as maki, she's the one that was truly the finalized product of a heavenly restriction after all
I really like that you keep it simple with the exercises and the split. I feel like anyone could hop on this routine. The only thing I notice is missing is some roadwork/sprints somewhere during the week. Solid work!
I really like the program! For the isometric hamstring exercise (I would say its a easier variation working up to a nordic curl) is definitely not Isometric! Isometric implies that the muscle length does not change duuring the exercise and as most of the hamstrings (3 out of 4 heads) attach to the pubic bone (it crosses the hip joint) these definitely do change the length of the hamstring. It is still a great hip hinge exercise! For a knee flexion exercise with bodyweight you could try nordic curls or a variation building up to it, another great hamstring bodyweight exercise is Hamstring bridges. Loved the video man keep it up!
The worst part about being poor is that my broom and chairs are all cheap wood, they break easily. So I'm limited to only push ups like Saitama. Soon I will reach the 100 mark
This was one of the better videos for how to attain the toji physique. Imo I would do chin ups for bicep and go to failure for all the exercises but other than that this was a good vid
The thing that has stood out the most to me in this wonderfully specific and precise video (Great job on it btw) is the chairs. . . My family has had those same chairs for the past 25 years. I don't remember buying of course as I am not THAT old lol. But it's nostalgic to me still.
Thanks my man, I’ve been wanting to workout twice a day for 5 times a week but couldn’t find a good morning workout routine, thanks my man, this was really helpful❤❤
started today with push workout... i'm not a beginner, usually i do 21 (7+7+7) minutes of tabata training every day, but this focus-training seems very useful to improve muscle mass... i feel sore triceps even if i have already a good muscle development... tomorrow pull-day, and maybe i'll add some core exercises to leg-day... thanks for sharing this training plan 💪💪
Great video and a very balanced program in my opinion, but you(the viewer*) might want to incorporate some more core-focused exercises in the program. I usually do Long lever plank, Leg raises, and some bridges. For leg days, I also incorporate some Jump ropes because it helps with cardio, training calves, and coordination Add in some stretching and mobility exercises and this workout is great for even intermediate level training.
I'll definitely be coming back to this. What about progressive overload? How long should I be doing the same reps for? All in all great vid dude. You got yourself a sub :)
Your comment made my day :D I'd follow this program for 4 - 6 weeks. The simplest way to progressive overload is by increasing reps and/or decreasing rest time between sets. You could also go slower on the eccentric. Otherwise, go for harder variations like archer pull-ups or front lever pull-ups. One-arm variations, etc.
really nice program, Ill be adding your tips to my routine! I only missed claves, abs, lower back and a bit more targeting o the glutes. ill be mixing thos in aswell an really good video right here, you did an awesome job. Thank you
you look like one of the nicest dude i ever saw like i can even see myself drinking a cold one with you (on a cheat day) new Sub like the style of the video keep up the good work!
Throw in 2 or 3 Abdominal Exercises on legday if you wanna be spicy. Leg exercises and Abdominal Exercises work hand in hand extremely well on the same day. What you do doesnt matter, as long as its not crunches (unless you are an absolute beginner then i can live with it) For example do Planks and Russian Twists for starts. if you are skinny you are gonna see some insane results if you do it regulary for a few weeks. I trust in yall
before week 1 Weight-70 Kg Height-180 cm Max Push ups- ~70 Max Pull ups- ~25 Max Squats- already did a 300 set max Pistol squats- 12(left side) / 9(right side) (dunno why 🤷♂) ---------------------------------------------------------------------------------------------------------------------------------- During the first week I tried to be as consistent as my routine allowed i filled up an old backpack with some weights as i felt that the push ups was getting way too easy. The pull ups still pretty hard, but here is the progress: Weight-70 Kg ( I'm going to do some dietary re-education to consciously improve my weight, so i'm not tracking every day) Height-180 cm Max Push ups- 3 sets of 15 (40lbs backpack | regular and elevated, no weigths on dips yet) Max Pull ups- 3 sets of 15 (not able to do proper body rows yet, I'll still focus on getting stronger on the wide pull ups in order to do with weights) For the biceps, i do curls with the backpack Max Pistol squats- trying to complete 3 sets of 15 each side For hamstrings i've changed the isometrics to single leg rdl **any hint is welcome
Great video, could you make one for ppl who have very littpe body strength? Some of these excercises like (reverse nordics and pistol squats) are impossible
Heres the Summary feel free to comment if CHATGPT missed anything Pull Day (Back, Biceps, Forearms) Wide Grip Pull-Ups 3 sets of 8-10 reps Focus on wide hand placement for back emphasis Australian Pull-Ups (or Body Rows) 3 sets of 10-15 reps Utilize rings or improvised setup for better control Bicep Curls 3 sets of 15-20 reps Perform on rings or improvised setup (e.g., broom and chairs) False Grip Hangs 3 sets of 10-15 seconds Enhances forearm strength and grip Push Day (Shoulders, Chest, Triceps) Pike Push-Ups 3 sets of 10-15 reps Emphasizes shoulders; can elevate feet for more challenge Push-Ups 3 sets (superset with incline push-ups) Incline push-ups (upper chest focus) followed by regular push-ups Dips 3 sets of 10-20 reps Targets lower chest and triceps Tricep Extensions 3 sets of 15-20 reps Floor-based exercise for isolating triceps Legs Day (Quads, Hamstrings, Glutes) Pistol Squats 3 sets of 10 reps Focuses on single-leg strength; use support if balance is challenging Jumping Squats 3 sets of 10-15 reps Enhances leg power and explosiveness Reverse Nordics 3 sets of 10 reps Targets quads with a focus on eccentric contraction Isometric Hamstring Exercise 3 sets of 10 reps Uses a heavy object for resistance; emphasizes hamstring endurance General Notes Frequency: Perform each day's workout once a week with one day of rest. Equipment: Minimal equipment like rings, pull-up bar, and improvised items (broom, chairs) are used. Progression: Adjust repetitions and difficulty as needed based on fitness level.
Great video! Btw i had a question, how do we incorporate dumbells to the workout ? I think it might improve my gains and I also thought that only bodyweight routines might not get me as much muscle definition as i would like.
Pretty good program, nice focus on upper body and chest, but some lack of excercises for endurance, which comes quiet helpful, when doing pikes and legs. And yeah, bad for me me only option is in leg days is bicycle, thanks to ripped ligament in kneel :')
Great split 👍 Personally the only thing I would change is to replace jumping squats with either back extensions or sliding hamstring curls (for additional hamstring and glute work) 👍 Might try this routine for a bit 👍
Hey bro I like the content u are making, keep it up ima start this program but i have been working for the past 4 months and I see changes in my body but what I really need to change is my weight, I currently weight 51kg and ive been trying to bulk myself up to get ATLEAST OVER 65kg, but as u can see I am not making any progress…. It would be really appreciated if you could share the foods you eat in order to get the mass you have atm please
Will this actually build towards the physique? I'm pretty skinny and ik eating is important so any tips for someone of my build? And I also have a hard time staying motivated maybe it's bc i never see any progress when i do this stuff. And I'm extremely weak😅I'll try this out wish me luck w video btw new sub❤
I saw a lot of people asking about what kind of pullup bar I use , so I put a couple links in the description to what equipment I have. The pullup bar is not the exact same but it's similar enough and it's what I recommend :D
2:56 id like that pull up bar
@@Mogw mine is from harbinger
is there any cheaper options?
@@calisthenicsnerd hi, brother. could you suggest the workouts based on Nanami from JJK as well, especially for the killer arms and forearms. PLEASEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!
I thought he was made based off of Jason Stantham so you could just train like him.
*Pull day*
1. Wide grip eccentric pull ups (3x8-10)
2. Body rows (3x10-15)
3. Bicep curls (3x15-20)
4. Deadhangs (3x10-15 sec)
*Push day*
1. Pike push ups (3x10-15)
2. Superset push up/Incline push ups (3x10-15)
3. Dips (3x10-20)
4.Triceps extensions (3x15-20)
*LEGS*
1. Pistol squats (3x8-10)
2. Jump Squats (3x10-15)
3. Reverse Nordics (3x10)
4. Isometric Hamstrings (3x10)
"Thank you mate."
-Your 100th like
"Thank you mate"
your 101th like
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-Your 226th like
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Your 247th like
Pull day
1.Wide grip eccentric pull ups (3x8-10)
2.body rows (3x10-15)
3.Bicep curls (3x15-20)
4.Deadhangs (3x10-15sec)
Push Day
1.Pike push ups (3x10-15
2.superset push up/incline push ups (3x10-15)
3.Dips (3x10-20)
4.Triceps extensions (3x25-20)
Legs
1.pistol squats (3x8-10)
2.Jump Squats (3x10-15)
3.Reverse Nordics (3x10)
4.Isometric Hamstrings (3x10)
3:30 strongest broom I've ever seen.
most stable chairs too
yea he put a lot of faith in that broom
As a female watching this, I came to become an absolute monster. If you can’t have the man, *be* the man.
u cooked fr
That is actually so real, good luck with your toji transformation it finna be insane.
MANGA SPOILERS
.
.
.
Yeah but now fr you finna be as goated as maki, she's the one that was truly the finalized product of a heavenly restriction after all
haha same here
Best of luck on your journey!
Good luck!
You should do a follow up where you teach us how to train for the child neglect and gambling addiction parts.
don't forget being broke
@@banditpiratestudios3259 Ah, but being broke is a sign that you did the gambling addiction part correctly. 🧠
@@cabbage2329 good point
For the gambling just pick up a gacha game
volunteer in a local homeless shelter kitchen 2 x month. this will help restore the soul develop empathy
When did markiplier start giving body building advice
chinese markiplier (no racism intended)
Ikr😂
Markiplier is Korean , this guy is Chinese now we need to find a Japanese Markiplier
0:05 nah i want it all
I like that you wore the Toji fit for the video
He's literally him
He's Markiplier
Bro is the man, the myth, the legend, the night guard, the main dude, THE GUY
3:36 Instructions unclear, the broom got broken in the first try and I'm having for it.
Hello everybody my name is markiplier
If I had a dollar for every time someone said that to me lol
His name is markiplier
@@luckiedarat1300 No his name is markiplier
Hello everybody my name is *bagemum*
Hello, my name is jacksepticeye
I really like that you keep it simple with the exercises and the split. I feel like anyone could hop on this routine. The only thing I notice is missing is some roadwork/sprints somewhere during the week. Solid work!
On leg days as a type of sprint exercise, I just run up and down stairs, a killer leg workout, and also cardio, I sometimes even add weights.
I really like the program! For the isometric hamstring exercise (I would say its a easier variation working up to a nordic curl) is definitely not Isometric! Isometric implies that the muscle length does not change duuring the exercise and as most of the hamstrings (3 out of 4 heads) attach to the pubic bone (it crosses the hip joint) these definitely do change the length of the hamstring. It is still a great hip hinge exercise! For a knee flexion exercise with bodyweight you could try nordic curls or a variation building up to it, another great hamstring bodyweight exercise is Hamstring bridges. Loved the video man keep it up!
Is it just me or does he look like markiplier but he became a gymbro
Edit: After reading the comments, I'm glad its not just me
mark is brolic asf
The worst part about being poor is that my broom and chairs are all cheap wood, they break easily. So I'm limited to only push ups like Saitama. Soon I will reach the 100 mark
This was one of the better videos for how to attain the toji physique. Imo I would do chin ups for bicep and go to failure for all the exercises but other than that this was a good vid
I'm weal as hell so we always go to failure lol
What about the tricep extensions for the floor
Hello everybody my name is markiplier and today I’m going to show you exactly how you can build a physique just like Toji Fushiguro
Outstanding physique bro!!
I was just came for HIIT cardio training but I'm here rn between procrastination and hyperactivity
Bro has the most stable chairs I’ve ever seen
I’m incorporating this into my routine, mixed with kettlebells
I'm probably not gonna do this but its still cool how you can make a workout schedule based on a certain characters physique
You should do a version of this for gojo he does usually get compared to calisthenics physique wise
Great idea
The thing that has stood out the most to me in this wonderfully specific and precise video (Great job on it btw) is the chairs. . . My family has had those same chairs for the past 25 years. I don't remember buying of course as I am not THAT old lol. But it's nostalgic to me still.
Love the video, so glad it got randomly recommended to me, short and straight to the point with simple info.
Thanks!
Thanks i have been doing this for 4 weeks and i finally achieved it my age is still 14
That's great content
I like that way you narrate
Keep it pushing
i dont understand why toji didnt get into a fighting sport to earn money
Literally bounty hunting
Cause its no trill😅
Thanks for the advice on how to train like Toji, Toji.
Nice routine, but I think for upper chest, ring bulgarian pushups are great
I love how anime is inspiring people to move.
Thanks my man, I’ve been wanting to workout twice a day for 5 times a week but couldn’t find a good morning workout routine, thanks my man, this was really helpful❤❤
What's your second routine? Curious
They took out the equipment for my apartment gym so they could renovate for about a month
This came in just in time 😭👍
1:30 wth💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀
started today with push workout... i'm not a beginner, usually i do 21 (7+7+7) minutes of tabata training every day, but this focus-training seems very useful to improve muscle mass... i feel sore triceps even if i have already a good muscle development...
tomorrow pull-day, and maybe i'll add some core exercises to leg-day... thanks for sharing this training plan 💪💪
That "very Thicc" at the end was perfection xD
thanks for the exercises. I've always wanted Toji's build.
Great video and a very balanced program in my opinion, but you(the viewer*) might want to incorporate some more core-focused exercises in the program. I usually do Long lever plank, Leg raises, and some bridges.
For leg days, I also incorporate some Jump ropes because it helps with cardio, training calves, and coordination
Add in some stretching and mobility exercises and this workout is great for even intermediate level training.
Great video! Educational and hilarious 😊
Glad you enjoyed it!
@@calisthenicsnerdshould we do cardio with this
Addition: First video???!! What a start! Definitely worth the subscription!!
I was hesitant to follow any instructions. Then I saw your shoulders. Then I was convinced.
I'll definitely be coming back to this. What about progressive overload? How long should I be doing the same reps for? All in all great vid dude. You got yourself a sub :)
Your comment made my day :D
I'd follow this program for 4 - 6 weeks.
The simplest way to progressive overload is by increasing reps and/or decreasing rest time between sets. You could also go slower on the eccentric.
Otherwise, go for harder variations like archer pull-ups or front lever pull-ups. One-arm variations, etc.
1:30 The fact that you had to look around and find a picture for that is wild.
Just for everyone out there I’m be doing this form of training for 6 months straight I’m currently on my second week of training
I’m be updating monthly and I’ll let you guys know how it goes. Stay hard -David Goggins
how’s it going?
How's it going?
Bro, the background music made me want to lift a semi truck 💪
Hello, I will be starting this workout routine tomorrow. Wish me luck. I will update my progress in this comment 🙏🙏
You just earned yourself a subscriber❤
Love this video man! I hope you get super popular off theses videos!
really nice program, Ill be adding your tips to my routine! I only missed claves, abs, lower back and a bit more targeting o the glutes. ill be mixing thos in aswell
an really good video right here, you did an awesome job. Thank you
you look like one of the nicest dude i ever saw like i can even see myself drinking a cold one with you (on a cheat day)
new Sub like the style of the video keep up the good work!
:D
I know him in real life, he is soo nice and funny. I’m sure this comment made his day!
This is great! Thanks! Good first video!👏👏👏💪
Sounds too hard, I'm just gonna stop paying child support
I heard the beginning of the video, now I really want to be like him
I just want his pants, I don't think they sell them anywhere near my country
Throw in 2 or 3 Abdominal Exercises on legday if you wanna be spicy. Leg exercises and Abdominal Exercises work hand in hand extremely well on the same day. What you do doesnt matter, as long as its not crunches (unless you are an absolute beginner then i can live with it)
For example do Planks and Russian Twists for starts. if you are skinny you are gonna see some insane results if you do it regulary for a few weeks.
I trust in yall
before week 1
Weight-70 Kg
Height-180 cm
Max Push ups- ~70
Max Pull ups- ~25
Max Squats- already did a 300 set
max Pistol squats- 12(left side) / 9(right side) (dunno why 🤷♂)
----------------------------------------------------------------------------------------------------------------------------------
During the first week I tried to be as consistent as my routine allowed
i filled up an old backpack with some weights as i felt that the push ups was getting way too easy. The pull ups still pretty hard, but here is the progress:
Weight-70 Kg ( I'm going to do some dietary re-education to consciously improve my weight, so i'm not tracking every day)
Height-180 cm
Max Push ups- 3 sets of 15 (40lbs backpack | regular and elevated, no weigths on dips yet)
Max Pull ups- 3 sets of 15 (not able to do proper body rows yet, I'll still focus on getting stronger on the wide pull ups in order to do with weights)
For the biceps, i do curls with the backpack
Max Pistol squats- trying to complete 3 sets of 15 each side
For hamstrings i've changed the isometrics to single leg rdl
**any hint is welcome
Since I can’t have Toji the second best thing is to become the Toji
Keep up the great work bro! Love the content!
6:44 I just found Boostcamp as Glute-Ham Raise
This is a great video, nice tips and split program🙌
This is my first time on your channel and I love it already!And I got on question can u make a vid on dekus physique please
w vid , im looking forward to get his physique
Btw you physic is amazing 😍
4:49 you could also make it even harder by adding a deficit so that u can do hspu w/ ur hands getting close to ur shoulder
3:32 my grandma used to have these chairs
6:45 3 sets of -Yes King !🥴🗿
Great video, could you make one for ppl who have very littpe body strength? Some of these excercises like (reverse nordics and pistol squats) are impossible
Thank you Mark!
Toji is based off Jason Statham which I find amazing
great! i will be waiting for Zen’in Maki version of this
Damn, wish I could do a pull up
Heres the Summary feel free to comment if CHATGPT missed anything
Pull Day (Back, Biceps, Forearms)
Wide Grip Pull-Ups
3 sets of 8-10 reps
Focus on wide hand placement for back emphasis
Australian Pull-Ups (or Body Rows)
3 sets of 10-15 reps
Utilize rings or improvised setup for better control
Bicep Curls
3 sets of 15-20 reps
Perform on rings or improvised setup (e.g., broom and chairs)
False Grip Hangs
3 sets of 10-15 seconds
Enhances forearm strength and grip
Push Day (Shoulders, Chest, Triceps)
Pike Push-Ups
3 sets of 10-15 reps
Emphasizes shoulders; can elevate feet for more challenge
Push-Ups
3 sets (superset with incline push-ups)
Incline push-ups (upper chest focus) followed by regular push-ups
Dips
3 sets of 10-20 reps
Targets lower chest and triceps
Tricep Extensions
3 sets of 15-20 reps
Floor-based exercise for isolating triceps
Legs Day (Quads, Hamstrings, Glutes)
Pistol Squats
3 sets of 10 reps
Focuses on single-leg strength; use support if balance is challenging
Jumping Squats
3 sets of 10-15 reps
Enhances leg power and explosiveness
Reverse Nordics
3 sets of 10 reps
Targets quads with a focus on eccentric contraction
Isometric Hamstring Exercise
3 sets of 10 reps
Uses a heavy object for resistance; emphasizes hamstring endurance
General Notes
Frequency: Perform each day's workout once a week with one day of rest.
Equipment: Minimal equipment like rings, pull-up bar, and improvised items (broom, chairs) are used.
Progression: Adjust repetitions and difficulty as needed based on fitness level.
God bless and much love to all ❤ By grace through faith we are saved 🙏 All glory and praise be to the Lord
Good information you just got a new subscriber!
Can you give us the workout template with the exersies
I really wanted to be toji not just the unemployed one
awesome sauce
1:30 I'd never thought I'd see toji in the jacko pose
Good information
Love everything about this but dips is primarily a triceps workout and second a chest if done properly
Great video!
Btw i had a question, how do we incorporate dumbells to the workout ? I think it might improve my gains and I also thought that only bodyweight routines might not get me as much muscle definition as i would like.
Never skip leg day, boys.
SIKE! 🤣 once you said "we gonna skip legs" i was like "What da f'?
“For our next exercise we’re going to do the I dunno what it’s called”
Pretty good program, nice focus on upper body and chest, but some lack of excercises for endurance, which comes quiet helpful, when doing pikes and legs. And yeah, bad for me me only option is in leg days is bicycle, thanks to ripped ligament in kneel :')
hey man, love your videos, could you make one for a character with big legs, like on from baki, plzzzzzz
great video! should i lean bulk or bulk as a skinny person btw?
you're literally him loved the video...... can you also make a video on maki zenin
isnt both of their physiques almost the same but maki's is leaner almost like an athlete
Both of them have the same physique. The only difference is that maki has b00bs.
Yeahh!!
@Sakura_draws he made a video on Yujiro Hamna. Really cool
Great split 👍
Personally the only thing I would change is to replace jumping squats with either back extensions or sliding hamstring curls (for additional hamstring and glute work) 👍
Might try this routine for a bit 👍
Should do a Nordic Curl instead of the Isometric Hamstring thing.
Thanks marcalisplier!
Great info buddy
subscribed and liked, i know a good channel when i see one
Thanks
Can you please do a maki zenin workout
Hey bro I like the content u are making, keep it up ima start this program but i have been working for the past 4 months and I see changes in my body but what I really need to change is my weight, I currently weight 51kg and ive been trying to bulk myself up to get ATLEAST OVER 65kg, but as u can see I am not making any progress…. It would be really appreciated if you could share the foods you eat in order to get the mass you have atm please
Thank you! Nice video.
Will this actually build towards the physique? I'm pretty skinny and ik eating is important so any tips for someone of my build? And I also have a hard time staying motivated maybe it's bc i never see any progress when i do this stuff. And I'm extremely weak😅I'll try this out wish me luck w video btw new sub❤
Bro's like Markiplier, but his other half is also asian.
best practical video
I thank you my good man