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Train Like Toji Fushiguro
480 athletes joined
Become a jacked athlete like Toji by following this 4 day/week athletic bodybuilding hybrid program!
4.23
(26 ratings)
Program Description

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, 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

https://www.youtube.com/shorts/lzR7tzI1JUI

Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 Reps
RPE 7
2A
Pull-Up (Bodyweight)
3
8 Reps
RPE 8
2B
Bulgarian Split Squat (Barbell)
3
10 Reps
RPE 7
3
Push Up
3
AMRAP
RPE 10
4A
Lateral Raise (Cable)
3
15 Reps
RPE 8
4B
Bicep Curl (Barbell)
3
12 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 Reps
RPE 7
2A
Pull-Up (Bodyweight)
3
8 Reps
RPE 8
2B
Bulgarian Split Squat (Barbell)
3
10 Reps
RPE 7
3
Push Up
3
AMRAP
RPE 10
4A
Lateral Raise (Cable)
3
15 Reps
RPE 8
4B
Bicep Curl (Barbell)
3
12 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 8
2A
Pull-Up (Bodyweight)
4
10 Reps
RPE 8
2B
Bulgarian Split Squat (Barbell)
4
10 Reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4A
Lateral Raise (Cable)
3
15 Reps
RPE 8
4B
Bicep Curl (Barbell)
3
12 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 8
2A
Pull-Up (Bodyweight)
4
10 Reps
RPE 8
2B
Bulgarian Split Squat (Barbell)
4
10 Reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4A
Lateral Raise (Cable)
3
15 Reps
RPE 8
4B
Bicep Curl (Barbell)
3
10 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 Reps
RPE 8
2A
Pull-Up (Bodyweight)
4
12 Reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
4
10 Reps
RPE 8
3
Push Up
4
AMRAP
RPE 10
4A
Lateral Raise (Cable)
4
15 Reps
RPE 9
4B
Bicep Curl (Barbell)
4
8 Reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 Reps
RPE 8
2A
Pull-Up (Bodyweight)
4
12 Reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
4
10 Reps
RPE 8
3
Push Up
4
AMRAP
RPE 10
4A
Lateral Raise (Cable)
4
15 Reps
RPE 10
4B
Bicep Curl (Barbell)
4
8 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 Reps
RPE 9
2A
Pull-Up (Bodyweight)
4
12 Reps
RPE 10
2B
Bulgarian Split Squat (Barbell)
4
10 Reps
RPE 9
3
Push Up
4
AMRAP
RPE 10
4A
Lateral Raise (Cable)
4
15 Reps
RPE 10
4B
Bicep Curl (Barbell)
4
8 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 Reps
RPE 9
2A
Pull-Up (Bodyweight)
4
12 Reps
RPE 10
2B
Bulgarian Split Squat (Barbell)
4
10 Reps
RPE 9
3
Push Up
4
AMRAP
RPE 10
4A
Lateral Raise (Cable)
4
15 Reps
RPE 10
4B
Bicep Curl (Barbell)
4
8 Reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 6
3A
Lateral Med Ball Throw
3
5 Reps
3B
Box Jump
3
6 Reps
4A
Landmine Twist
3
16 Reps
RPE 7
4B
Lateral Jump
3
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 6
3A
Lateral Med Ball Throw
3
5 Reps
3B
Box Jump
3
6 Reps
4A
Landmine Twist
3
16 Reps
RPE 7
4B
Lateral Jump
3
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 7
3A
Lateral Med Ball Throw
4
5 Reps
3B
Box Jump
4
6 Reps
4A
Landmine Twist
3
16 Reps
RPE 8
4B
Lateral Jump
3
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 7
3A
Lateral Med Ball Throw
4
5 Reps
3B
Box Jump
4
6 Reps
4A
Landmine Twist
3
16 Reps
RPE 8
4B
Lateral Jump
3
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 8
3A
Lateral Med Ball Throw
4
5 Reps
3B
Box Jump
4
6 Reps
4A
Landmine Twist
4
16 Reps
RPE 9
4B
Lateral Jump
4
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 8
3A
Lateral Med Ball Throw
4
5 Reps
3B
Box Jump
4
6 Reps
4A
Landmine Twist
4
16 Reps
RPE 9
4B
Lateral Jump
4
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 8
3A
Lateral Med Ball Throw
4
5 Reps
3B
Box Jump
4
6 Reps
4A
Landmine Twist
4
16 Reps
RPE 9
4B
Lateral Jump
4
16 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Power Clean
4
3 Reps
RPE 8
3A
Lateral Med Ball Throw
4
5 Reps
3B
Box Jump
4
6 Reps
4A
Landmine Twist
4
16 Reps
RPE 9
4B
Lateral Jump
4
16 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 Reps
RPE 7
2A
Kettlebell Gorilla Row
3
16 Reps
RPE 7
2B
Step-Up (Weighted)
3
12 Reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
15 Reps
RPE 7
3B
Single Leg Romanian Deadlift
3
10 Reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 Reps
RPE 7
4B
Incline Curl (Dumbbell)
3
12 Reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 Reps
RPE 7
2A
Kettlebell Gorilla Row
3
16 Reps
RPE 7
2B
Step-Up (Weighted)
3
12 Reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
15 Reps
RPE 7
3B
Single Leg Romanian Deadlift
3
10 Reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 Reps
RPE 7
4B
Incline Curl (Dumbbell)
3
12 Reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 Reps
RPE 8
2A
Kettlebell Gorilla Row
4
16 Reps
RPE 8
2B
Step-Up (Weighted)
4
12 Reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
12 Reps
RPE 8
3B
Single Leg Romanian Deadlift
3
10 Reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 Reps
RPE 8
2A
Kettlebell Gorilla Row
4
16 Reps
RPE 8
2B
Step-Up (Weighted)
4
12 Reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
12 Reps
RPE 8
3B
Single Leg Romanian Deadlift
3
10 Reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 Reps
RPE 9
2A
Kettlebell Gorilla Row
4
16 Reps
RPE 8
2B
Step-Up (Weighted)
4
12 Reps
RPE 8
3A
Incline Bench Press (Dumbbell)
4
12 Reps
RPE 9
3B
Single Leg Romanian Deadlift
4
10 Reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
15 Reps
RPE 9
4B
Incline Curl (Dumbbell)
4
8 Reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 Reps
RPE 9
2A
Kettlebell Gorilla Row
4
16 Reps
RPE 8
2B
Step-Up (Weighted)
4
10 Reps
RPE 8
3A
Incline Bench Press (Dumbbell)
4
12 Reps
RPE 9
3B
Single Leg Romanian Deadlift
4
10 Reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
15 Reps
RPE 10
4B
Incline Curl (Dumbbell)
4
8 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 Reps
RPE 9
2A
Kettlebell Gorilla Row
4
16 Reps
RPE 9
2B
Step-Up (Weighted)
4
10 Reps
RPE 8
3A
Incline Bench Press (Dumbbell)
4
12 Reps
RPE 9
3B
Single Leg Romanian Deadlift
4
10 Reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
15 Reps
RPE 10
4B
Incline Curl (Dumbbell)
4
8 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 Reps
RPE 9
2A
Kettlebell Gorilla Row
4
16 Reps
RPE 9
2B
Step-Up (Weighted)
4
10 Reps
RPE 9
3A
Incline Bench Press (Dumbbell)
4
12 Reps
RPE 9
3B
Single Leg Romanian Deadlift
4
10 Reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
15 Reps
RPE 10
4B
Incline Curl (Dumbbell)
4
8 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 7
3A
Alternating Lateral Ball Slams
3
12 Reps
3B
Single Arm Push Press (Dumbbell)
3
12 Reps
RPE 7
4A
Landmine Twist
3
16 Reps
RPE 7
4B
Kettlebell Swing
3
15 Reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 7
3A
Alternating Lateral Ball Slams
3
12 Reps
3B
Single Arm Push Press (Dumbbell)
3
12 Reps
RPE 7
4A
Landmine Twist
3
16 Reps
RPE 7
4B
Kettlebell Swing
3
15 Reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 8
3A
Alternating Lateral Ball Slams
3
12 Reps
3B
Single Arm Push Press (Dumbbell)
3
12 Reps
RPE 8
4A
Landmine Twist
3
16 Reps
RPE 8
4B
Kettlebell Swing
3
12 Reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 8
3A
Alternating Lateral Ball Slams
3
12 Reps
3B
Single Arm Push Press (Dumbbell)
3
12 Reps
RPE 8
4A
Landmine Twist
3
16 Reps
RPE 8
4B
Kettlebell Swing
3
12 Reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 8
3A
Alternating Lateral Ball Slams
4
12 Reps
3B
Single Arm Push Press (Dumbbell)
4
12 Reps
RPE 8
4A
Landmine Twist
4
16 Reps
RPE 8
4B
Kettlebell Swing
4
10 Reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 8
3A
Alternating Lateral Ball Slams
4
12 Reps
3B
Single Arm Push Press (Dumbbell)
4
12 Reps
RPE 8
4A
Landmine Twist
4
16 Reps
RPE 8
4B
Kettlebell Swing
4
10 Reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 8
3A
Alternating Lateral Ball Slams
4
12 Reps
3B
Single Arm Push Press (Dumbbell)
4
12 Reps
RPE 9
4A
Landmine Twist
4
16 Reps
RPE 8
4B
Kettlebell Swing
4
10 Reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 Reps
1B
Forward Jump
2
8 Reps
2
Landmine Clean And Press
4
5 Reps
RPE 8
3A
Alternating Lateral Ball Slams
4
12 Reps
3B
Single Arm Push Press (Dumbbell)
4
12 Reps
RPE 9
4A
Landmine Twist
4
16 Reps
RPE 8
4B
Kettlebell Swing
4
10 Reps
RPE 9
What People Are Saying(26 ratings)
Only ratings with written feedback are displayed here.
4.23/ 5
Boostcamp UserAge 34, Man
20 days ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great overall program, the more i went through it, the more i started incorporating traditional hypertrophy workouts like incline presses. Other than that great physique results
Antonio R.Age 29, Man
23 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
So far, I've enjoyed the workout routine very much. I wish I didn't have to swap one workout every time because someone uses the equipment the moment I do, but I still make do. The results have been very nice so far, and I will keep going. Even past the end of this program.