Building Sungjin Woo's Anime Physique

Introduction

• Sungjin Woo: Known for his dramatic transformation in the anime world.
• Goal: Transform into a Sungjin Woo-like physique at home without weights.
• Promise: Achieve significant transformation in about three months.
• Importance of a good physique: Athletic, aesthetic, and strong.

Sungjin Woo's Physique Breakdown

• Key Physique Attributes:
  • Athletic build with well-developed muscles.
  • Broad shoulders and slim waist, creating a V-taper.
  • Well-developed shoulders, pecs, and upper back muscles.
  • Notable development in forearms, biceps, triceps, and abs (8-pack).
  • Serratus anterior: Important for shoulder mobility and aesthetic.
  • Conditioned physique with high stamina.

Workout Plan Overview

• Split: Push-pull-legs with a focus on bodyweight exercises.
• Emphasis on explosive power, muscle endurance, and aesthetic appeal.

Pull Day Exercises

1. Explosive Pull-ups

   • Targets: Lats and fast-twitch muscle fibers.
   • Goal: Pull high and fast; aim for waist height.

2. Towel Pull-ups

   • Targets: Forearms and brachialis muscle.
   • Focus: Grip strength enhancement.

3. Chin-ups

   • Targets: Biceps.
   • Technique: Fast up, slow down for hypertrophy.

4. Arch-Back Pull-ups

   • Targets: Upper back for thickness.
   • Technique: Maintain engaged upper back.

Push Day Exercises

1. Archer Push-ups

   • Targets: Chest and strength imbalances.
   • Technique: One-arm focus per rep.

2. Pseudo Planche Push-ups

   • Targets: Lower chest, shoulders, serratus anterior.
   • Technique: Maintain consistent lean.

3. Pike Push-ups

   • Targets: Shoulders.
   • Technique: Elevate feet for increased difficulty.

4. Elevated Diamond Push-ups

   • Targets: Triceps and upper chest.
   • Technique: Elevate feet for upper chest emphasis.

Leg Day Exercises

1. Jumping Lunges

   • Focus: Agility and knee conditioning.

2. Cossack Squats

   • Targets: Legs and hamstring flexibility.
   • Technique: Avoid heel lift.

3. Single Leg Glute Bridge

   • Targets: Glutes and hamstrings.
   • Technique: Squeeze glutes at the top.

4. Sissy Squats

   • Targets: Quads.
   • Technique: Use wall for support.

Core Exercises

1. Dragon Flag

   • Focus: Full core.
   • Technique: Adjust leverage for difficulty.

2. Hollow Body Hold

   • Focus: Entire core.
   • Technique: Maintain lower back flat.

3. Hanging Leg Raises

   • Focus: Lower abs and V line.

4. V-Ups

   • Focus: Core engagement.
   • Technique: Hold at the last rep.

Cardio Recommendations

• Options:
  • Walking: 30 minutes, 5 days a week.
  • Running: Moderate, 2-3 days a week.
  • HIIT: 15 minutes daily if time is constrained.

Conclusion

• A well-rounded workout split with a focus on Sungjin Woo’s aesthetic physique.
• Importance of combining workout with a proper diet for optimal results.
• Reference to additional resources for dietary advice.