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Toji Fushiguro Hypertrophy Program
by AestheticHypertrophy
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
Jul 03, 2024 03:28
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Week 1
1 / 12 Weeks
Day 1
1
Power Shrug
4 Sets
6-8 Reps
2
Platz Squat
4 Sets
6-8 Reps
5A
Chin-Up (Bodyweight)
4 Sets
6-10 Reps
5B
Dip (Bodyweight)
4 Sets
4-8 Reps
6A
Chest Fly (Cable)
4 Sets
12-15 Reps
6B
Lateral Raise (Cable)
4 Sets
6-12 Reps
Day 2
1A
Kroc Row
4 Sets
8-12 Reps
1B
Neck Curl
4 Sets
15-20 Reps
2A
Hammer Curl
4 Sets
6-12 Reps
2B
Reverse Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
3A
Katana Extension
4 Sets
10-15 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2A
Power Shrug
3 Sets
6-10 Reps
2B
Y Raise
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
5
Neck Extension
3 Sets
15-20 Reps