Embark on a transformative 9-week journey with the Toji Fushiguro Stage 1 program, designed for those ready to elevate their strength and conditioning. This 3-day-a-week regimen combines bodyweight exercises, dumbbell lifts, and machine work to target all major muscle groups, ensuring balanced development and improved performance. Each workout is structured with supersets to maximize efficiency and intensity, pushing you to achieve your fitness goals. Get ready to build strength, enhance endurance, and sculpt your physique with this comprehensive training plan!

Toji Fushiguro Stage 1

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Push Up

Shrug (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Lat Pulldown

Split Squat (Dumbbell)

WORKOUT 1

Seated Overhead Press (Dumbbell)

Neck Curl

Dumbbell Row

Katana Extension

Rear Delt Fly (Machine)

Hammer Curl

WORKOUT 2

Incline Bench Press (Dumbbell)

Bicep Curl (Cable)

Pullover (Dumbbell)

Russian Twist

Upright Row (Barbell)

Goblet Squat

WORKOUT 3

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