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Toji Fushiguro Hypertrophy Program

by AestheticHypertrophy
8 athletes joined
5.0
(1 rating)

Program Description

The purpose of this program is to achieve a similar physique to Toji Fushiguro from JJK through means of hypertrophy training. The main muscles focused on for the Toji physique: Lats, Upper back, Delts, Neck, Triceps, Biceps, Forearms, Upper chest (There is also some volume for the serratus anterior) This program can be done for much longer than 12 weeks. The program consists of free weights, calisthenics, and cables. If you are too weak to meet the rep range on certain calisthenics movements then do the assisted version. If you exceed the rep range on any movement (for your first set) increase the weight. The workouts should only take you between 45-90 minutes depending on the workout and your rest between sets. The idea is to do the week with the spacing of Sunday, Tuesday, Thursday, Friday. Sleep 7-9 hours nightly. Eat at least 0.8 grams of protein per pound of lean body mass(body weight minus body fat). I recommend walking 6 miles 3 times a week if you are cutting. Remember that carbs are not the enemy if they are whole grains. The weight lost from cutting out carbohydrates is mostly water weight and the cutting of carbs will lower your energy levels severely. This decrease in energy will noticeably inhibit your performance in the gym. Remember that Rome wasn’t built in a day. You will not achieve this physique overnight but it is entirely possible to attain naturally with enough hard work and consistency.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 27, 2024 11:00
  • Last Edited
    Nov 03, 2024 01:34
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
6-8 reps
-
2
Platz Squat
4
6-8 reps
-
5A
Chin-Up (Bodyweight)
4
6-10 reps
-
5B
Dip (Bodyweight)
4
4-8 reps
-
6A
Chest Fly (Cable)
4
12-15 reps
-
6B
Lateral Raise (Cable)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kroc Row
4
8-12 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Hammer Curl
4
6-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
-
3A
Katana Extension
4
10-15 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Bicep Curl (EZ Bar)
3
6-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Y Raise
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Neck Extension
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Power Shrug
4 Sets
6-8 Reps
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2
Platz Squat
4 Sets
6-8 Reps
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5A
Chin-Up (Bodyweight)
4 Sets
6-10 Reps
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5B
Dip (Bodyweight)
4 Sets
4-8 Reps
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6A
Chest Fly (Cable)
4 Sets
12-15 Reps
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6B
Lateral Raise (Cable)
4 Sets
6-12 Reps
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Day 2
1A
Kroc Row
4 Sets
8-12 Reps
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1B
Neck Curl
4 Sets
15-20 Reps
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2A
Hammer Curl
4 Sets
6-12 Reps
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2B
Reverse Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
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3A
Katana Extension
4 Sets
10-15 Reps
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3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
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Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
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2A
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
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2B
Lateral Raise (Cable)
3 Sets
10-15 Reps
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3
Pullover (Dumbbell)
3 Sets
8-12 Reps
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4
Leg Extension
3 Sets
8-12 Reps
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Day 4
1
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
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2A
Power Shrug
3 Sets
6-10 Reps
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2B
Y Raise
3 Sets
8-12 Reps
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3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
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4
Face Pull
3 Sets
8-12 Reps
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5
Neck Extension
3 Sets
15-20 Reps
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