# Every Calisthenics Progression You Need To Build An Anime Physique (Beginner to Pro)

Source: https://www.youtube.com/watch?v=KBfhFRKdT0I
Recap page: https://rapidrecap.app/video/KBfhFRKdT0I
Generated: 2025-11-10T14:12:04.104+00:00

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## Quick Overview

The video provides a comprehensive calisthenics progression plan designed to help beginners and intermediate trainees achieve an anime-like physique, focusing on weighted and unilateral variations for back, chest, shoulders, arms, and abs, culminating in advanced moves like Dragon Flags and Floor L-Sits.

**Key Points:**
- The suggested training split involves dedicated days for Pull, Push, Legs, Abs, and Rest (Day 7 is Rest).
- The back/pull work progresses from Wide Pull-ups (3x6-8) to Inverted Rows (3x12-15) and finally Assisted One Arm Chin-ups (3x6-8 per side).
- Chest/push progressions move from standard Push-ups to Wall Handstand Pushups (3x6-8), Diamond Pushups (3x15-20), and finally One Arm Pushups.
- Leg training includes Pistol Squats (3x8-10), Explosive Squats (3x12-15), Hip Hinges (3x8-10), and Sissy Squats for quad development.
- Advanced core work features the Dragon Flag (3x10 reps) and the Hollow Body Hold (3x30 seconds static hold), with the Floor L-Sit presented as a very difficult progression.
- Specific accessory work involves Bicep Curls (using rings or bodyweight) and Tricep Extensions (using a table or chairs).

![Screenshot at 0:07: The presenter introduces the visual roadmap of exercises required to unlock the anime physique, featuring the character Toji Fushiguro and surrounding it with various calisthenics demonstrations like inverted rows and pike pushups.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-00-07.png)

**Context:** This tutorial outlines a detailed, seven-day split calisthenics routine aimed at developing the muscular, lean physique often seen in popular anime characters, referencing figures like Gojo Satoru and Toji Fushiguro. The presenter emphasizes progressive overload through specific exercise variations—ranging from basic bodyweight movements to highly advanced unilateral and static holds—to ensure continuous muscle stimulus for the back, chest, shoulders, arms, and core.

## Detailed Analysis

The video delivers a comprehensive calisthenics progression plan structured across a 7-day split: Day 1 (Pull), Day 2 (Push), Day 3 (Legs), Day 4 (Pull), Day 5 (Push), Day 6 (Abs), and Day 7 (Rest). The goal is to build an anime physique characterized by wide shoulders, a narrow waist, and defined arms, exemplified by characters like Toji Fushiguro and Garou. For back development, the progression starts with Wide Pull-ups, moves to Inverted Rows, then Archer Rows, and ultimately to Assisted One Arm Chin-ups and One Arm Chinup Negatives. Chest and shoulder progressions are extensive, beginning with standard Pushups, advancing to Wall Handstand Pushups, Elevated Pike Pushups, Pseudo Planche Leans, and finally Wall Handstand Pushups and One Arm Pushups. Leg day focuses on Pistol Squats (and their assisted/negative variations) and Cossack Squats, supplemented by isolation work like Reverse Nordic Curls and Hip Hinges to build quad and hamstring strength. Arm training emphasizes Bicep Curls (using rings) and Tricep Extensions via table dips. Core work culminates in the Dragon Flag, Hanging Around the World, and the Hollow Body Hold, with the Floor L-Sit noted as a challenging final progression. The presenter also notes that the provided free app can assist users in finding substitutions or regressions for any exercise.

### Back/Pull Progressions

- Wide Pullups (3x6-8) -> Chin-ups (3x10-12) -> Inverted Rows (3x12-15) -> Archer Rows (3x10-12 per side) -> Assisted One Arm Chin-ups (3x6-8 per side) -> One Arm Chinup Negatives.

### Chest/Push Progressions

- Pushups -> Wall Handstand Pushups (3x6-8) -> Diamond Pushups (3x15-20) -> Pseudo Planche Leans -> Wall Handstand Pushups (Day 5) -> One Arm Pushup.

### Leg Progressions

- Pistol Squats (3x8-10) -> Explosive Squats (3x12-15) -> Reverse Nordic Curls (3x8-10) -> Hip Hinges (3x8-10) -> Pistol Squats (full version).

### Arm/Shoulder Work

- Bicep Curls (using rings or bodyweight) -> Tricep Extensions (using a table/chairs) -> Wall Lateral Raises (for shoulder width).

### Core Work (Day 6)

- Dragon Flag (3x10) -> Hanging Around the World (3x8-10 per side) -> 30-second Hollow Body Hold -> Floor L-Sit.

![Screenshot at 0:01: Demonstration of Toji Fushiguro's physique being the goal, labeled 'Anime Physique'.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-00-01.png)
![Screenshot at 0:44: Demonstration of Inverted Rows using gymnastic rings, an accessible beginner pulling exercise.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-00-44.png)
![Screenshot at 1:11: Demonstration of Archer Rows, a progression that increases tension on one side of the back.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-01-11.png)
![Screenshot at 1:29: Demonstration of One Arm Rows, a highly advanced unilateral pulling exercise.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-01-29.png)
![Screenshot at 2:01: Demonstration of Jack Knife Pullups, a progression that increases core and lat engagement.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-02-01.png)
![Screenshot at 2:26: Demonstration of Pullup Negatives, emphasizing a slow, controlled descent to build eccentric strength.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-02-26.png)
![Screenshot at 2:52: Demonstration of static Pullup Holds at the top, middle, and bottom positions to build isometric strength.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-02-52.png)
![Screenshot at 4:06: Demonstration of Wide Pullups, noted as a good exercise for developing the lats and broader shoulders.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-04-06.png)
![Screenshot at 4:25: Demonstration of Front Lever Raises, a dynamic exercise that heavily targets the abs.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-04-25.png)
![Screenshot at 4:56: Demonstration of Typewriter Pullups, an advanced unilateral pulling movement that mimics the effect of one-arm pulling while providing support.](https://ss.rapidrecap.app/screens/KBfhFRKdT0I/00-04-56.png)