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Toji Physique

by DUDE

Program Description

You can do this program forever if you want. Guaranteed you will get a good V tape without neglecting legs too much. I train neck 2 times a week at home, I recommend you train neck for the Toji look. If you're a beginner, do 2 sets per exercise. Take the days off any time you want. I usually do 5 days in a row and take the weekend off.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2025 06:51
  • Last Edited
    Sep 12, 2025 03:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Abs
9.8%
Triceps
9.8%
Front Delts
9%
Biceps
8.1%
Lats
8.1%
Chest
7.7%
Middle Delts
7.3%
Hamstrings
5.6%
Quadriceps
4.7%
Rear Delts
4.7%
Calves
4.3%
Lower Back
3.8%
Glutes
3%
Forearms
1.3%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
1
4-8 reps
-
2
Chin-Up (Weighted)
1
6-10 reps
-
3
Power Shrug
1
6-10 reps
-
4
JM Press (Smith Machine)
1
6-10 reps
-
5
Lateral Raise (Cable)
1
6-12 reps
-
6
Decline Crunch
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
1
4-8 reps
-
2
Chin-Up (Weighted)
1
6-10 reps
-
3
Power Shrug
1
6-10 reps
-
4
JM Press (Smith Machine)
1
6-10 reps
-
5
Lateral Raise (Cable)
1
6-12 reps
-
6
Decline Crunch
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
1
4-8 reps
-
2
Chin-Up (Weighted)
1
6-10 reps
-
3
Power Shrug
1
6-10 reps
-
4
JM Press (Smith Machine)
1
6-10 reps
-
5
Lateral Raise (Cable)
1
6-12 reps
-
6
Decline Crunch
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
1
4-8 reps
-
2
Chin-Up (Weighted)
1
6-10 reps
-
3
Power Shrug
1
6-10 reps
-
4
JM Press (Smith Machine)
1
6-10 reps
-
5
Lateral Raise (Cable)
1
6-12 reps
-
6
Decline Crunch
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
1
4-8 reps
-
2
Chin-Up (Weighted)
1
6-10 reps
-
3
Power Shrug
1
6-10 reps
-
4
JM Press (Smith Machine)
1
6-10 reps
-
5
Lateral Raise (Cable)
1
6-12 reps
-
6
Decline Crunch
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Dumbbell Row
1
8-12 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Hammer Curl
1
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
6
Reverse Pec Deck
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Dumbbell Row
1
8-12 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Hammer Curl
1
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
6
Reverse Pec Deck
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Dumbbell Row
1
8-12 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Hammer Curl
1
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
6
Reverse Pec Deck
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Dumbbell Row
1
8-12 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Hammer Curl
1
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
6
Reverse Pec Deck
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Dumbbell Row
1
8-12 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Hammer Curl
1
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
6
Reverse Pec Deck
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Lying Leg Curl
1
7-10 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Calf Raise
1
15-20 reps
-
5
Leg Raise (Captain's Chair)
1
10-20 reps
-
6
Serratus Punch
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Lying Leg Curl
1
7-10 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Calf Raise
1
15-20 reps
-
5
Leg Raise (Captain's Chair)
1
10-20 reps
-
6
Serratus Punch
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Lying Leg Curl
1
7-10 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Calf Raise
1
15-20 reps
-
5
Leg Raise (Captain's Chair)
1
10-20 reps
-
6
Serratus Punch
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Lying Leg Curl
1
7-10 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Calf Raise
1
15-20 reps
-
5
Leg Raise (Captain's Chair)
1
10-20 reps
-
6
Serratus Punch
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Lying Leg Curl
1
7-10 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Calf Raise
1
15-20 reps
-
5
Leg Raise (Captain's Chair)
1
10-20 reps
-
6
Serratus Punch
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Gironda Pullup
1
AMRAP
-
3
Y Raise
1
8-12 reps
-
4
Pullover (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
6-10 reps
-
6
Katana Extension
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Gironda Pullup
1
AMRAP
-
3
Y Raise
1
8-12 reps
-
4
Pullover (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
6-10 reps
-
6
Katana Extension
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Gironda Pullup
1
AMRAP
-
3
Y Raise
1
8-12 reps
-
4
Pullover (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
6-10 reps
-
6
Katana Extension
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Gironda Pullup
1
AMRAP
-
3
Y Raise
1
8-12 reps
-
4
Pullover (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
6-10 reps
-
6
Katana Extension
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Gironda Pullup
1
AMRAP
-
3
Y Raise
1
8-12 reps
-
4
Pullover (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
6-10 reps
-
6
Katana Extension
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
Side Bend (Dumbbell)
1
10-20 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Upright Row (Barbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
Side Bend (Dumbbell)
1
10-20 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Upright Row (Barbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
Side Bend (Dumbbell)
1
10-20 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Upright Row (Barbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
Side Bend (Dumbbell)
1
10-20 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Upright Row (Barbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
Side Bend (Dumbbell)
1
10-20 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Upright Row (Barbell)
1
10-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Dips (Bodyweight or Weighted)
3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
3
Power Shrug
3 Sets
6-10 Reps
-
4
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
6-12 Reps
-
6
Decline Crunch
3 Sets
10-20 Reps
-
Day 2
1
AD Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Reverse Pec Deck
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Lying Leg Curl
3 Sets
7-10 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
15-20 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
6
Serratus Punch
3 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Gironda Pullup
3 Sets
AMRAP
-
3
Y Raise
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
6
Katana Extension
3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Standing Calf Raise
3 Sets
15-20 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
Side Bend (Dumbbell)
3 Sets
10-20 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Upright Row (Barbell)
3 Sets
10-15 Reps
-