Intermediate–AdvancedFree

Toji

Sculpt your physique and unleash your strength in just 8 weeks—transform your body with every rep in this advanced bodybuilding journey.

Brooklyn O.· Aug 2025

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

**Toji** is an 8-week bodybuilding program designed to sculpt and strengthen your physique through a comprehensive and challenging workout regimen. With 48 training sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, arms, and legs. Each workout lasts approximately 90 minutes, ensuring you maximize your time in the gym while pushing your limits. This program is tailored for intermediate to advanced lifters, utilizing a full gym setup to enhance muscle growth and definition. Get ready to transform your body and achieve your fitness goals!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Biceps

17.5%

Triceps

15.5%

Chest

15.4%

Upper Back

12.7%

Lats

10.8%

Front Delts

10.1%

Middle Delts

5.7%

Abs

5.2%

Rear Delts

Forearms

2.3%

Calves

0.6%

Quadriceps

0.5%

Glutes

0.4%

Hamstrings

0.4%

Adductors

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	8 reps	@6
		1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
2	Incline Bench Press (Barbell)	1	8 reps	@6
		1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
3	Chest Fly (Machine)	1	8 reps	@6
		2	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
4	Tricep Pushdown (Cable)	1	8 reps	@6
		1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
5	Skull Crusher (Barbell)	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8 reps	@6.5
		2	8 reps	@8
		1	8 reps	@10
2	Seated Row (Cable)	1	8 reps	@6.5
		2	8 reps	@8
		1	8 reps	@10
3	Chest Supported Row (Machine)	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
4	Hammer Curl (Dumbbell)	1	8 reps	@6.5
		2	8 reps	@8
		1	8 reps	@10
5	Bayesian Curl	1	8 reps	@6.5
		2	8 reps	@8
		1	8 reps	@10
6	Preacher Curl (EZ Bar)	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	10 reps	@6.5
		2	8 reps	@8.5
		1	8 reps	@10
2	Bench Press (Paused)	1	10 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
3	Chest Fly (Machine)	1	8 reps	@6.5
		1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
4	Wide Grip Lat Pulldown	1	8 reps	@6.5
		2	8 reps	@8
		1	8 reps	@10
5	Chest Supported Row (Machine)	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
6	Reverse Pec Deck	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Hammer Curl (Cable)	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
2	Bayesian Curl	1	8 reps	@8.5
		1	8 reps	@9.5
		1	8 reps	@10
3	Preacher Curl (EZ Bar)	1	8 reps	@8.5
		1	8 reps	@9.5
		1	8 reps	@10
4	Single Arm Pushdown	1	8 reps	@8.5
		1	8 reps	@9.5
		1	8 reps	@10
5	Overhead Tricep Extension (Cable)	1	8 reps	@8.5
		1	8 reps	@9.5
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Shoulder Press (Plate Loaded)	1	8 reps	@6.5
		1	8 reps	@8.5
		1	8 reps	@9.5
		1	8 reps	@10
2	Lateral Raise (Cable)	1	8 reps	@6.5
		1	8 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
3	Decline Crunch	2	20 reps	@10
4	Hanging Leg Raise	2	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	0 reps	—
2	Seated Calf Raise	1	0 reps	—
3	Decline Crunch	2	20 reps	@10
4	Hanging Leg Raise	2	20 reps	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Toji is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Toji is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Toji is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android