Toji Fushiguro is an immensely popular character from the anime/manga Jujutsu Kaisen, renowned not only for his lightning-fast speed as an athletic assassin but also for his aesthetically impressive and muscular physique. Understandably, many fans aspire to both look and perform like Toji. This is the inspiration behind the creation of a 4-day-a-week athletic bodybuilding plan designed to help you achieve just that.
The program is structured as follows: across 4 days each week, you will engage in 2 athletic bodybuilding workouts and 2 athletic performance workouts, with 3 days allocated for rest.
During the athletic bodybuilding days, you'll tackle full-body workouts that incorporate a range of functional movements aimed at muscle and strength development. On the athletic performance days, the focus shifts to exercises and drills that enhance explosive power, agility, and rotational strength.
Spanning 8 weeks, the program is designed to gradually increase in intensity, ensuring you make consistent progress.
REST TIMES GUIDELINES-
For major compound exercises such as the barbell overhead press, barbell back squats, and power cleans, it's recommended to rest for approximately 2-4 minutes between sets.
When it comes to the muscle-building and athletic performance supersets, allow yourself about a minute of rest between movements and rest for 1-3 minutes between each round of the supersets.
TRAINING INTENSITY GUIDELINES-
This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.
When applying this system to explosive plyometric movements, such as kettlebell swings or power cleans, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.
Level - Intermediate
Program Length- 8 Weeks
Equipment Needed- Dumbbells, Barbells, Squat Rack, Kettlebells
Warm-Up (This will be the same every day)
5 Minutes Moderate Intensity Cardio
World’s Greatest Stretch x12/side
Hamstring Sweeps x20
https://www.youtube.com/watch?v=l5NPdV6C1DE&ab_channel=TomHutchinsonPT
Arm Circles x30
