How to Train Like Ayanokoji in the White Room | Full Comprehensive Guide

This is the best video on youtube on how to train like ayanokoji in the white room, welcome to my full comprehensive guide on how to do it.

Physical Training Workout:

Day 1: Push Day

Push-ups: 4 sets x 15 reps
Diamond push-ups: 3 sets x 10 reps
Pike push-ups: 3 sets x 10 reps
Dips (on parallel bars or chairs): 4 sets x 12 reps
Decline push-ups: 3 sets x 12 reps

Day 2: Pull Day

Pull-ups (or assisted pull-ups): 4 sets x 8 reps
Chin-ups: 3 sets x 10 reps
Inverted rows (using a bar or table): 4 sets x 12 reps
Bodyweight bicep curls (using a TRX band or similar): 3 sets x 12 reps

Day 3: Leg & Core Day

Pistol squats (or assisted pistol squats): 3 sets x 8 reps per leg
Jump squats: 4 sets x 15 reps
Hanging leg raises: 4 sets x 12 reps
Russian twists: 3 sets x 20 reps (per side)
Plank: 3 sets x 60 seconds
Heavy Lifting (2x per week)

Day 4: Upper Body Strength

Bench press: 4 sets x 5 reps
Deadlift: 3 sets x 5 reps
Overhead press: 3 sets x 5 reps
Barbell rows: 3 sets x 8 reps
Dumbbell curls: 3 sets x 10 reps

Day 5: Lower Body Strength

Squats: 4 sets x 5 reps
Romanian deadlifts: 3 sets x 8 reps
Lunges (weighted): 3 sets x 10 reps per leg
Calf raises: 4 sets x 15 reps

Timestamps:

0:00 - Preface / The Five Pillars of Modern Society

0:32 - Addressing Brain Dead Youtube Comments

0:54 - Overview On What I Will Be Discussing

1:12 - Straight 7 System (Mindset)

1:48 - Rate yourself on the following abilities out of ten (actionable step)

2:02 - Create Your Mini White Room

2:41 - Dopamine Optimization

3:40 - White Room Diet

4:56 - Ayanokoji Physical Training Regiment

6:25 - Ayanokoji Mental Training Regiment

8:40 - Peace on the Streets

FREE RESOURCES TO IMPROVE YOURSELF
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For free ayanokoji full workout plan: https://dashboard.mailerlite.com/form...

For free ayanokoji 30 day challenge:
https://docs.google.com/presentation/...

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