Anime Physique Program + Tracker

Day 1 – Push Focus

Exercise	Sets x Reps
Pseudo Planche Pushups	4 x 8-12
Diamond Pushups	3 x 15-20
Pike Pushups (shoulders)	4 x 10-15
Dips (Bodyweight)	4 x 10-12
Triceps Bench Dips	3 x 20

Day 2 – Pull Focus

Exercise	Sets x Reps
Pullups	4 x Max
Chinups	3 x Max
Australian Rows	3 x 12-15
Negative Muscle-Ups	4 reps
Bicep Curls	3 x 15-20

Day 3 – Core + Legs

Exercise	Sets x Time/Reps
Hanging Leg Raises	4 x 12-15
Hollow Body Hold	4 x 30 sec
Bulgarian Split Squats	3 x 12 each leg
Wall Sit	3 x 45-60 sec
Plank to Pushup	3 x 12-15

Day 4 – Push (Strength + Skills)

Exercise	Sets x Reps
Weighted Dips	4 x 8-10
Weighted Pushups	4 x 10-12
Handstand Hold	4 x Max hold
Planche Lean	4 x 20-30 sec
Pike Pushups (deep ROM)	3 x 12

Day 5 – Pull + Core (Skills Focus)

Exercise	Sets x Reps/Time
Weighted Pullups	4 x 6-8
Front Lever Tuck Holds	4 x 10-20 sec
Chinups (slow eccentric)	3 x Max
Hanging Windshield Wipers	3 x 10-12
Dead Hang	3 x 30-60 sec

Daily Core Mini-Routine (Optional)

Hollow Body Hold – 30 sec
Hanging Knee Raises – 15 reps
Side Plank (each side) – 30 sec

Do 2–3x daily for faster deep core development.

Simple Week Overview

Day	Focus
Monday	Push
Tuesday	Pull
Wednesday	Core + Legs
Thursday	Push (Skills + Strength)
Friday	Pull (Skills + Core)
Saturday	Rest or Active Mobility
Sunday	Rest

Progress Tips

Add reps, weight, or harder variations every 2–3 weeks.
Focus on clean form.
Prioritize Skill Work daily for Baki-like control and density.

Nutrition Advice

3 main meals + 1-2 protein snacks daily.
Stay lean; avoid excessive junk.
Hydrate: 2-3L water daily.

Stay Consistent and Sculpt Your Final Form!

Daily Workout Tracker

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