Start from zero and unlock your own anime physique in as little as 90 days:
https://www.skool.com/shonen-strength

Personally work with me: https://protagonist-academy-waitlist.calisthenics-nerd.com

Instructions unclear, now I’m bald

You just said I will get an anime physique by just watching this video, hope that works because I am lying in bed and don’t feel like exercising. Will see how strong I become in 15 minutes.

Grade 4 (Beginner/Foundation)

Straight‑arm plank – full‑body tension, core, shoulders, glutes – aim: 30s → 1 min

Pike hold – hip‑raised, shoulder overload for 20–30s

Bodyweight squat (or box squat for knee issues) – basic leg strength, 20+ reps

Dead hang – grip strength and V‑taper build, ~30 s

Active hang (scapular depression) – shoulder blade control for ~30 s

Scapular shrugs – 8–10 reps, slow controlled scapular movement


Grade 3 (Ascending Strength)
Incline push‑ups – chest strength, 12–15 reps

Incline pike push‑ups – targeting delts, ~6–10 reps

Inverted rows – upper‑back strength, 10–12 reps

Jackknife pull‑ups – lat development with foot support, 6–8 reps

Lunges – unilateral leg strength, 10–12 reps per leg

Hollow body hold – core tension and six‑pack base


Grade 2 (Intermediate)
Standard push‑ups – chest foundation, target 20+ reps

Pike push‑ups – shoulder press progression, 8+ reps

Jumping squats – explosive leg power, ~15 reps

Pull‑up negatives – eccentric pull‑up strength, ~8 reps

Bodyweight bicep curl – arms isolation using rings/bar/broomstick

Sphinx push‑ups – tricep isolation, ~10 reps

Bodyweight lateral raises – shoulder shaping, ~10 reps

L‑sit – core and hip flexor isometrics


Grade 1 (Advanced)
Dips – full‑body push strength, 8–10 reps

Crow pose / Frog stand – hand‑balance, ~10–20 s for wrist/shoulder control

Pistol squat – single‑leg strength, aim for 5–10 reps

Decline push‑ups / Elevated pike push‑ups – harder chest/shoulder variations, ~8–10 reps

Pull‑ups / Chin‑ups – full back-arm core, 5–10+ reps


Remember, this is meant to be done over 90 days, or more. Don’t rush and focus on form. Slow, controlled reps.

0:45 instructions unclear, i dismounted like a lego set

Thank you Markiplier ❤

Thank you More Asian Markiplier.

Buff Mark literally dropped a masterpiece while I prepared for a background knowledge video for my pullups

3:28, the difference is super obvious. There's grass outside and then there's no grass outside. I'm like super ripped now!

"100 PUSH-UPS. 100 SIT-UPS. AND 100 SQUATS. THEN A 10-KILOMETER RUN. DO IT EVERY SINGLE DAY!"

Lady here.. Watch your videos like my own personal drug. 53 yrs. In 3 weeks reverse lunges to box squats. 6 weeks wall pushups to floor on knees then 3 more to regular pushups. 8 weeks for  half sit ups to full. Work out every 4th day zero equipment. Thank you!

Did my first pullup finally

Been doing calisthenics for about a year now. Just unlocked the one arm pull up a few weeks ago!

"hey ladies"
Wait that's me! 😂

1:40 idk man my dream physique is a one piece character.😂

⭐Grade 4 (Minimum)

0:35 Straight arms plank (1min)
1:05 Pike Hold (20-30sec)
1:45 Bodyweight Squat (20 reps)
2:35 Dead Hang (30sec)
3:38 Scapula Shrugs (8-10 reps)

⭐Grade 3

5:04 Incline Pushups (12-15reps)
5:49 Incline Pike Pushups (8-10reps)
6:22 Inverted rows (10-12reps)
7:17 Jack Knife Pull-ups (6-8reps)
7:43 Lunges (10-12reps)
8:10 hollow body hold

I am Going do to that and updating after i feel comfortable in grade 4🫡💤

Lmfao the "hello ladies" wink  bruh-

This is probably my favourite calisthenics vid to date. Thanks for really focusing on an actual starting basis rather than jumping straight into pull ups being the one back exercise. The anime helps too 🎉

u listen for the first 70% of the vid like "oh easy" u try something form the remaining 30% and get the reality check of ur whole life

One day ❌ Day 1 ✅.
No more waiting, either choose now, or never start at all.
Why hold yourself to the fantasy of tomorrow? It never comes that what i’ll tell you.
Right now, you have the ability to change your fate, you are under no obligation to be the person you were a day ago, or even a minute ago.