Building a Physique Like Togi Figo

Introduction

• Discussion about Togi Figo's appeal and physique.
• Togi is a popular character known for being a badass Bounty Hunter.
• Key aspects: incredible physique, defined by wide shoulders and a small waist.

Togi's Physique Characteristics

• V-Shaped Torso: Wide shoulders and narrow waist.
• Lats: Enormous lats visible from the front, contributing to the V-shape.
• Shoulders: Big boulder shoulders accentuated by tight clothing.
• Chest: Well-defined upper, middle, and lower chest.
• Arms: Massive biceps, triceps, and notably thick forearms.
• Legs: Not prominently featured but implied training due to physical agility.

Training Routine

Overview

• Pull-Push-Leg Split: 6 days a week with one rest day.

Pull Day

• Pull-Ups: Works lats, upper back, rear delts, biceps, forearms.
  • Execution: Wider grip, fast up and slow down.
  • Alternatives: Use exposed girds or local playgrounds.
• Body Rows / Australian Pull-Ups: Builds back thickness.
  • Use a bar or rings for support; beginners can use a broom on chairs.
• Bicep Curls: Use rings or broom on chairs for curls.
• Forearm Training: False grip hangs for forearm flexors.
  • Progress by using one hand for support.
• Typical Sets:
  • 3 sets of 8-10 pull-ups.
  • 3 sets of 10-15 body rows.
  • 3 sets of 15-20 bicep curls.
  • 3 sets of 10-15 seconds false grip hangs.

Push Day

• Pike Push-Ups: Emphasis on shoulders; elevate feet for added difficulty.
  • Advanced option: Handstand push-ups against a wall.
• Chest Exercises:
  • Elevated push-ups for upper chest.
  • Regular push-ups for mid-chest.
  • Dips for lower chest.
• Tricep Extensions: Performed on the floor to isolate triceps.
• Typical Sets:
  • 3 sets of 10-15 Pike push-ups.
  • Superset incline and regular push-ups (15 incline + 10-15 regular).
  • 3 sets of 10-20 dips.
  • 3 sets of 15-20 tricep extensions.

Leg Day

• Pistol Squats: One-legged squats, supported if needed for balance.
• Jumping Squats: Builds explosivity and power.
• Reverse Nordics: Great for quads, performed on a soft surface.
• Hamstring Isolation: Isometric hamstring exercise using a heavy object.
• Typical Sets:
  • 3 sets of 10 pistol squats.
  • 3 sets of 10-15 jumping squats.
  • 3 sets of 10 reverse nordics.
  • 3 sets of 10 isometric hamstring exercises.

Conclusion

• Encouragement to follow exercises and develop calisthenics skills.
• Promises regular content on calisthenics and workouts in future videos.