you probably took one good look at togi figro and thought damn I really want to be like that guy minus being broke the child neglect as well as the gambling addiction okay maybe a little bit of gambling add there's a reason this guy blew up in popularity overnight and it's not just because he's a badass Bounty Hunter voiced By Di but it's also the fact that he is built like an absolute unit with his incredible physique today I'm going to show you exactly how you can build a physique just like toi at home with zero weights now toi in the show doesn't have any cursed energy due to his Heavenly packed in exchange of cursed energy he has heightened senses and increased strength and speed now as a result he has a super amazing physique looking at his physique one of the defining features that he has is that incredible Vaper AKA wide shoulders little waist and you can see a lot of that comes from his back he has super enormous lats you can see them from the front and that's what's accentuating that Vaper the most of course he's also got some pretty big boulder shoulders as well that really pop out of his tight black t-shirts he wears all the time of course we can't forget about the chest super defined all around upper middle lower chest really pops out let's also not forget to talk about his massive arms I'm not just talking about his biceps and triceps togi has massive forearms very thick which is great forearms really add a lot to the physique somebody with massive biceps and triceps but tiny forearms it doesn't look aesthetic doesn't look that great so toi obviously has to train forearms since toi's always wearing those baggy pants all the time we don't really see his legs in the show even when he's wearing regular pants we don't know what his legs look like so we can just skip legs psych you thought we were going to skip legs hell no toi has to train legs look at the way he jumps around Gojo with absolutely no effort at all he has to train legs he's at least putting his squats in at least now the routine I'm going to show you follows a pull push leg split so 6 days a week one movement per day one day of rest starting with the pulling movements we have to talk about the bread and butter of calisthenics training and that's the pull-up now the pull-up is going to work obviously the lats the upper back but it's also going to Target the rear delts as well as the bicep and a little bit of the forearms training that grip for these pull-ups we're going to take a wider hand width so we can put even more emphasis on our back when we pull up we want our Tempo to be fast on the way up and slow slow on the way down controlling that negative now of course you're going to need something like a pull-up bar in order to do wide grid pull-ups but if you don't have a pull-up bar or you just don't want to buy one go to your local unfinished basement grab one of the exposed girds at your ceiling and pull away another alternative go outside touch grass find a nice local playground that has some monkey bars they will work perfectly as pull-up bars all right so building that back thickness we want to do some form of rowing doing body rows or Australian pull-ups will do that job nicely now you can do them on the bar with no support for your feet but these tend to be really hard especially for beginners so what I recommend doing is taking some rings attach them to your pull-up bar and doing rows that way if you don't have rings most people don't take a broom or a m prop them on a couple chairs and do your Australian pull-ups that way moving on to the arms isolating those biceps we're going to do curls on Rings or if you have that broom and chairs we're going to do them on the broom and chairs to isolate the forearms we're going to do false grip hangs if you don't know what that is it's basically putting your entire hand or your wrist onto the pull-up bar and holding it it really works the forearm flexors this is a particularly difficult exercise for beginners so I recommend commend either doing regular dead hangs but if you're up for the challenge use one hand to grab the pull-up bar as the supporting hand while your other hand does the false grip this will work one arm at a time and it's much easier than doing two arms at a time now a typical pull day for this workout will be three sets of 8 to 10 pull-ups three sets of 10 to 15 for the body rows three sets of 15 to 20 on the bicep curls and three sets of 10 to 15 seconds false grip tangs let's move on to push this is going to be targeting our shoulders our chest and of course our triceps the first exercise is going to be Pike push-ups this is going to put more emphasis on our shoulders because it emulates the shoulder press now you can do these on the floor if you're just a beginner but if you're a little more advanced you can elevate your feet on a couch or maybe a couple chairs and if you're really Advanced you can do handstand push-ups against the wall moving on to the chest we want to Target all parts of our chest our upper middle and lower we're going to do that with push-ups and dips now for the upper chest we want to do elevated push-ups our feet elevated above our hands this is a lot better if you have parallettes to go really deep into the push-up but if you don't have that the floor works just fine regular push-ups they're going to work that mid chest and dips is going to really Target that lower chest now to isolate those triceps we're going to be doing tricep extensions on the floor now for pushing I like to do three sets of 10 to 15 Pike push-ups if you're doing handstand push-ups against the wall I do recommend going lower on the Reps maybe three to five reps it is a more difficult exercise than pipe push-ups for push-ups I like to super set my incline push-ups with my regular push-ups so I'll start with incline push-ups for 15 reps and then I'll go back down to regular push-ups for maybe 10 to 15 reps and I would do this for three sets dips I like to do sets of 10 to 20 and for tricep extensions I like to do three sets of 15 to 20 moving on to the legs targeting the quads and and the glutes we're going to do pistol squats aka the onelegged squad now this exercise can be difficult because of the balancing component so if you have trouble keeping your balance while doing pistol squats I recommend holding on to a wall or a chair or anything that'll give you support so it can take the balance component away and you can be doing more reps per set the next exercise I like to do is jumping squats this is really going to work on that explosivity and power for your legs to isolate the quads reverse nordics work perfectly using a yoga mat or some sort of soft surface to protect your knees you want to lower yourself as low as you can go getting a really nice stretch on the quads to isolate the hamstrings we're going to do I don't know what it's called I call it the isometric hamstring you put your feet below some heavy object like a couch or a bed and lower Yourself by the hip to about 90° and then go back up this is more of a isometric exercise for the hamstrings but it really does work to fatigue that muscle for legs I would go three sets of 10 for the pistol squats three sets of 10 to 15 for the jumping squats and for both the reverse nordics and the isometric hamstrings I would go three sets of 10 each thank you guys so much for watching my first video if you want to check out my latest video which may or may not be there just yet click right here I'll try to upload a video like this every week giving more calisthenics advice and different workouts you can do thank you guys so much for watching I'll see you in the next one stay strong out there friends very thick