I think we can all agree that Sungjin Woo has the best anime glow up in all of the world's history. Going from the world's weakest E-rank hunter, to a ripped Korean bad boy who's slowly losing his humanity as he gets stronger. And if that's someone you want to become, I find that a little weird. Not only is leveling up making him stronger, but it's also granting him the greatest gift of all, an aesthetic physique. And if that's something you want as well, you've come to the right place my friend.
Today I'm going to show you how you can build a physique just like Sungjin Woo at home with zero weights. And by the end of the video, you're gonna go from total loser to anime giga chad in about three months. Not that you guys are losers.
At least not all of you. You know who you are. I'm kidding.
I love all you guys. With that, let's jump straight into the physique breakdown. In solo leveling, Sungjin Woo gets a reawakening after a near-death experience. And the system, whatever it is, grants him the ability to level up, enhancing his strength, and more importantly, what we're focusing on.
enhancing his physique. Off the bat, Jinwoo has a very athletic and aesthetic build. He has very well-developed muscles, but they're not too big to the level of an average juiced up IFBB pro. Looking closer at his physique, his nice broad shoulders paired with his super slim waist gives him a really nice shoulder to waist ratio, creating that V taper. Of course, like any anime physique, he's got really well-developed shoulders, upper back muscle, and like most anime physiques, He's got really well-developed shoulders, pecs, and back muscles.
But there are a few muscles that I think are important to note for Sung Jin Woo's physique specifically. One of the first things that's shown to us as a result of his training is his super developed forearm muscles. Along with his biceps and triceps gives him very well-developed arms overall. Secondly, Sung Jin Woo has some of the best abs I've seen on a character. He's got that signature V line on his waist, accentuating his V taper, and in some pictures, he even has an 8-pack.
Lastly, and this is probably a muscle most of you guys don't train that often, the serratus anterior. This muscle spans below your armpit, and it connects your shoulder blades to your rib cage, and it's responsible for pushing your shoulders forward, otherwise known as scapular protraction. Having a well-developed serratus adds so much to the physique, especially the abs.
Don't believe me? Here's a picture of Sungjin Woo with his serratus, and here he is without. Doesn't look as good.
Of course, we're not going to forget about the legs. While in season one, we don't see his legs, from the way he dashes around dungeons, he definitely has to train legs. Besides his muscles, Sungjin Woo's physique is also really conditioned. Plus, he's got incredible stamina to just be hunting boss monsters all day long. So, of course, we gotta throw in some cardio in as well.
Now, we actually get a glimpse at Sungjin Woo's workout routine that the system gives him. And if we take a closer look, we see it's just the one punch man workout. I don't think I have to tell you that this is a terrible routine, so we're going to follow a push-pull leg split, but with a little bit of a twist. I'll show you at the end.
So, starting with pull, you are going to need a pull-up bar for this one, and pretty much all of these exercises can be done on a classic doorframe pull-up bar. I'll put some links in the description for something I recommend, but honestly, you don't have to buy a pull-up bar to do this. Pretty much anything you can hang off of and move freely will work.
Go to a playground, fight a tree, I don't know, do whatever. The first exercise is going to be explosive pull-ups, which is going to work our lats. We see Jinwoo use a lot of explosive power during his fights, and we want to mimic that with this exercise.
Working our fast twitch muscle fibers, not only is this going to build strength, but it's also going to help us build denser muscle, giving us a look that's closer to an athlete and less like a bodybuilder. The goal for this exercise is to pull as high as you can, ideally to your waist, but if you can't pull up that high focus on pulling as fast as you can exploding the bar to your chest next we have towel pull-ups the towel is going to help us deeply train our forearms forcing us to squeeze our grip with the might of god also the neutral grip is going to help us train the brachialis muscle giving us wider biceps it's very normal for your grip to fail before any other muscles do but That's the entire point. We want to develop our forearms enough so that we have those striations when we flex. After that, we're going to do chin-ups, which is going to put more emphasis on our biceps.
Our goal for these is to go fast on the way up and then slow on the way down. It's the same idea as the explosive pull-ups, only that the slow negative is going to be very effective in creating time under tension, promoting more hypertrophy. Lastly, we have arch-back pull-ups. This is going to be working our upper back, helping with back thickness.
For these, we want to have a similar tempo as the chin-ups and also keep our upper back engaged the entire time. The arch back is also what's helping us to work the upper back muscles rather than the lats because the other exercises before were very lat focused. Now with the pulling exercises out of the way, we're going to move on to push. For this, all you're going to need is a floor.
And if you don't have a floor for some reason, go find one. The first exercise is going to be archer push-ups for the chest. By working one arm at a time, you're going to be individually increasing your strength level, but also manage your imbalances. With a wider hand placement, we want our hands to face outwards and then perform a push-up by one side with one arm completely straight as we alternate sides.
If you aren't strong enough for archer push-ups just yet, you can bend the supporting arm a little bit. Next up, we have pseudo planche push-ups. This is going to work our lower chest, especially our shoulders, but also with the scapular protraction, it's going to work our serratus anterior. With these, you want to try to make sure to maintain the same amount of lean throughout the entire rep and throughout the entire set.
You can also adjust the lean depending on your strength level. Next, we have pike push-ups. a classic calisthenics exercise for the shoulders. To make these more challenging, elevate your feet and hands so that you're putting more load onto your shoulders and using more range of motion.
Last on the list is going to be elevated diamond push-ups. Not only is this going to focus more on our triceps, but having our feet elevated, it's going to put a lot of emphasis on our upper chest as well. If this is too difficult for you, you don't have to elevate your feet, but just know you're not going to be targeting your upper chest as much. Now, let's move on to the legs, everybody's favorite muscle group.
Starting with jumping lunges. This is a very functional athletic exercise. Think of this as leveling up our agility.
It's also really good for developing our explosive power and conditioning our knees, which is especially needed if you're running around as much as Sungjin Woo does. Next up, we have Cossack squats. This is going to work one leg at a time, but it's also going to help with hamstring flexibility. A common mistake when doing these is lifting your heel off of the ground.
If the stretch is too intense for you, you can bend your leg a little bit just to make it a little easier. After that, we have the single leg glute bridge. This is gonna work our glutes, of course, but it's also gonna help with our hamstrings. For these, we want to focus on feeling the contraction of our glute at the top.
Really squeeze your butt together. I also like to put most of the weight on my heel, just so I can feel it more in my glutes. Lastly, we're gonna do sissy squats to focus more on the quads. I recommend using a wall for support, but if you can do these freestanding, kudos to you. If you do decide to use a wall, I suggest alternating the sides just to prevent any imbalances if you're paranoid like me.
So after the legs, we're going to move on to abs. And a lot of people in my Toji video were asking about abs in the comments. I got you in this one. First up is the dragon flag. This is one of my favorite ab exercises because it really works your entire core.
To do these, you're going to need something pretty heavy like a couch or a bed and lift your entire body up with all of the weight being supported onto your shoulders. Some of you won't be able to do the full dragon flag, but you can adjust your leverage depending on the difficulty. If you guys want me to do a dragon flag tutorial, let me know in the comments and I'll be happy to do one. Next up, we have the hollow body hold. This is also going to work your entire core.
With this, you want to do your very best to keep your lower back touching the floor. And we want to do this by keeping our core squeezed and tight. It's very normal to start violently vibrating when doing this exercise.
Up next, hanging leg raises. This is going to focus more on the lower abs. and work on that v line try your best to lift your legs as high as you can but make sure not to use your lats for these we want to hold an l-sit at the top for just a second and then lower ourselves back down last exercise for the core is going to be v-ups i prefer these to regular sit-ups for no particularly good reason on the last rep i like to hold for 20 to 30 seconds just to really fatigue my abs and really feel the burn now on top of all of our resistance training we're gonna want to do cardio.
Not only to lean our physique out and really show off our muscle definition, but also to increase our stamina. Now there are tons of things that you can do. If you have the time every day, a good option is to just walk for 30 minutes five days a week.
It's a very low intensity way to do cardio and it's very doable for anybody. If you have less time to do cardio five days a week, I suggest running two to three days a week. It's more moderate steady state cardio, but it's something that i like to do if you have absolutely no time to do cardio then option three is doing some high intensity interval training or hit every single day for like 15 minutes at home honestly any of these options can work just as long as you enjoy doing it and you do it often enough as i mentioned before it is a push-pull leg split but with a little bit of a twist i exchanged one leg day for abs i did say it was small giving a dedicated day for abs is going to help us develop a core as pronounced as Sungjin Woo's, but of course to compensate with one less leg day, we're going to do more sets for legs on our leg day.
Hey, I'm wearing a different shirt! Of course, you're not going to get Sungjin Woo's aesthetic physique with just a workout plan alone. You need to go on a proper diet.
And if you want to know more about that diet advice, plus some extra tips to go from skinny fat to aesthetic, you can check out my video on that right here.