Name: The Only 8 Exercises and 3 Meals You Need to Build an Anime Physique
Uploaded: 2026-02-27T14:13:55.000Z
Duration: 16 min 38 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Everybody seems to overcomplicate getting an anime physique.

Adverbs of degree

There's so much information out there that you end up wasting time doing hundreds of different exercises and following some 20 step, low fat, low gluten, low sugar, low carb, low IQ recipe.

But after working with thousands of anime nerds and unlocking my own anime physique with zero weights, I've discovered that looking aesthetic is monkey brain.

All you need is eight exercises and three meals and I'll show you exactly what these are in this video.

Now, the most important part of an anime physique is probably what separates the men from the boys.

It's what Toji has, it's what Garo has, it's what Song Jiwoo has, and it's what you want.

Now, a V taper is created when you have wide shoulders and a little waist, AKA the shoulder to waist ratio.

Naturally, this comes from developing your lat muscles, which creates that gradual taper from your shoulders to your waist.

And that automatically makes your shoulders appear far wider than they actually are.

Which is why the first exercise in this video has to be the pull up.

The pull up is the champion of lat activation and does a pretty good job at targeting the biceps as well.

Since you're doing a vertical pulling motion, the lats get omega activated because the muscle fibers line perfectly with the motion that you're using.

Plus, you can add weight to this exercise if you want to, making it infinitely scaling for gains.

But if you want to get the most out of your pull ups to get maximum V taper goodness, just make sure you imagine your elbows driving down into the floor and and into your waist while trying to squeeze a peanut in between your shoulder blades.

And even more importantly, focus on controlling the negative all the way down.

You don't want to be slamming onto your joints.

Control that negative or I will find you.

While pull ups are working the lats on the biceps, there are some aspects of the back esthetic that we're still missing.

For one, an anime physique is not just about a wide back.

The strongest creatures on the planet have these monstrous monsters looking back muscles.

Not to mention, their biceps are massive.

If we want to target our demon back muscles and grow our biceps even more, then we need to do this next exercise, which is supinated inverted rows.

Inverted rows are going to be targeting the rhomboids, the teres major, the Traps, the rear delts and all of the other muscles that make up that demon face.

Not to mention helping us give that back thickness, which will help with that anime aesthetic look.

And why is supinated grip, you may ask, guy behind the screen?

Because twisting our hands outwards while performing the rep will put even more emphasis on our biceps than a regular pull up wheel, helping us to get some massive arms and unlock our own baki demon back.

Now, I know most of you probably want to look like Garo instead of Baki, somebody with massive muscle definition, huge amounts of aura, and

And if we're chasing that look, we need to target these side dumps, because growing these means a better V taper and much better aesthetics.

I mean, take a look at these gorgeous men.

It's big shoulders that have that distinct line, that shoulder line.

the number one body weight to hit this muscle is pike push ups.

Pike push ups fall into the category of overhead pressing, which is one of the best movements you can do for developing your side delts.

And as a bonus, they're also targeting the front delt as well.

So we're covering three muscle groups at once.

But I've noticed that a lot of people tend to do pike push ups with pretty bad form, and

First, get into the pike position with your arms overhead, pushing away from the ground.

Then lower yourself down while bringing yourself slightly forward so that all of that load and force is directed to your shoulders.

Then push yourself back up, pressing your hands overhead, back in the pike position again.

As you start to get stronger, you can elevate your feet more and more to make it more difficult and get yourself some better gains.

Now, we've covered the lats, the upper back, biceps, triceps, shoulders, but

one of the muscles that guys really want to grow and what makes the male physique so aesthetic is the chest.

Whether you want to look like Baki or Maharaga.

For some reason, to get a fully aesthetic chest, you need to target the upper and middle chest in particular.

Now, normally you would think you would need two exercises to do this, but

in fact, you can actually target both parts of the chest with this one exercise.

Reason being is that these have far more range of motion than the regular push up.

And adding the extra stretch takes it to a whole new level in terms of both difficulty and growth.

And the decline not only targets the upper chest, but

it's actually been shown that it has roughly the same amount of stimulus for the middle chest.

You get good middle chest growth, great upper chest growth, you're still targeting the front delts and you're even targeting the triceps.

But the most chest growth for me didn't come from decline deficit push ups.

It actually came from this next exercise.

One of the best ways to grow your chest is just to lift heavy, heavier.

And of course, to get a full chest, we need to target the lower chest, which is why dips are also on this list.

This movement, because you're pushing downwards, is much more lower chest dominant.

But just like the decline push ups, it has been shown to target that middle chest just as well as a regular push up.

And I would argue it targets them even better because you're pushing your entire body weight rather than a push up where your feet are on the floor, which causes you to only push like 60% of it.

As long as you have enough forward lean in your body, it's as if you're doing a push up with your feet not on the floor.

And similarly to the last exercise, you get a nice stretch on the pecs, AKA more growth.

And these are great for tricep stimulation as well.

Fellas, fellas, fellas, as much as I'd love to stop here, we have a serious problem.

Some of you guys are running around with Minecraft skeleton legs because you have no clue how to grow them with calisthenics.

To get esthetic legs that look pretty good, you need to be targeting two particular muscle groups, your quad muscles and that ass.

Which is why pistol squats are going to be the next best choice to target both of those.

Not only are these great for leg development, they're going to be training your balance and coordination as well.

Meaning pistol squat mastery is bodyweight mastery and you're becoming a better overall athlete.

Trust me, once you can hit 10 of these bad boys, your legs are going to look like some beefcakes.

Now, you're not just caked up, you got a whole bakery back there.

But the quads aren't the only parts of the leg that we need to work if we want aesthetic looking legs.

So we need to flip it around and see how we can target the hamstrings as well.

Now, hamstrings are one of the hardest things to focus on when it comes to calisthenics.

But I've come up with a solution to that.

Put your feet under something heavy like a couch, a bed, or your mom.

This will put immediate tension on your hamstrings and even your glutes.

Then spring back up kind of like you're doing a deadlift.

It looks very simple, but I promise you, it is super effective.

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The Only 8 Exercises and 3 Meals You Need to Build an Anime Physique

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