Toji Fushiguro top workout

Iker Soto Picón

Unleash your potential with the Toji Fushiguro Top Workout, an intense 8-week program designed for dedicated lifters ready to push their limits. Train every day with a mix of lower body strength, explosive power, and hypertrophy-focused sessions, all tailored to build muscle and enhance athletic performance. This program features a variety of exercises, including barbell squats, explosive jumps, and targeted accessory work, ensuring a comprehensive approach to fitness. Equip yourself with a full gym and get ready to transform your physique and strength!

This program is designed to transform your body into a powerhouse of strength and athleticism while building lean, sculpted muscle. Inspired by Toji Fushiguro from Jujutsu Kaisen, it focuses on explosive power, high-intensity training, and functional movements. Whether you're looking to increase athletic performance or achieve an aesthetic, muscular physique, this workout combines bodybuilding principles with athletic drills that improve agility, speed, and strength. Get ready to build the kind of physique that blends power, endurance, and muscle definition—just like your favorite anime character.

🧠 How to Approach This Routine
This program blends athletic training with classic bodybuilding, which means your mindset and execution should reflect both explosive intent and controlled precision. Here's how to approach each aspect of the routine:

✅ 1. Train with Intention, Not Ego
Focus on form first, especially with compound lifts and athletic movements.

Explosive exercises (jumps, cleans, snatches) should be done with max effort and full recovery between sets. You’re training for power, not fatigue.

Bodybuilding movements (like curls, presses, flys) should be done with control and tension, maximizing the mind-muscle connection.

🔁 2. Follow the Weekly Flow
You’ll be training 5 days per week with Wednesdays and Sundays as your recovery days. These are perfect for:

Low-intensity cardio (20–30 min walks, incline treadmill, cycling)

Mobility work or yoga

Breath work or recovery sessions if needed

🔼 3. Progressive Overload is Key
Every 1–2 weeks, aim to:

Increase weights slightly (2.5–5 lbs is enough for most lifts)

Add an extra rep to a set

Reduce rest times slightly for more intensity

If you're stalling or overly fatigued, keep the weight the same but focus on cleaner reps or slower eccentrics.

🔄 4. Use RPE (Rate of Perceived Exertion) Wisely
This program uses RPE cues to help guide your effort:

RPE 6–7: You should have 3–4 reps left in the tank. Use this for warm-up sets or technical lifts (like cleans or snatches).

RPE 8: This means you’re working hard but cleanly—1–2 reps left in the tank.

RPE 9–10: Only used for bodyweight AMRAPs or final sets of accessories (like push-ups or lateral raises).

⚙️ 5. Warm-Up Before Every Workout
A proper warm-up primes your CNS and reduces injury risk:

5–10 minutes of light cardio

Mobility work (hips, ankles, shoulders)

Ramp-up sets of your first compound lift

On athletic-focused days, include dynamic drills: high knees, butt kicks, A-skips, and light bounding.

🧱 6. Customize Based on Your Equipment
If you don't have access to:

Barbells: Substitute with dumbbells or kettlebells.

Machines: Use resistance bands or bodyweight alternatives.

Cable stations: Use dumbbells or suspension trainers (TRX) to mimic

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Pull-Up (Bodyweight)

Romanian Deadlift (Barbell)

Hanging Leg Raise

Lower Body - Posterior chain

Power Clean

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Kettlebell Gorilla Row

Lateral Raise (Cable)

Athletic Push-Pull Hybrid

Rest or Active recovery: light cardio or stretching 

Light Jog

Stretching

Rest

Hamstring Curl

Romanian Deadlift (Dumbbell)

Leg Extension

Standing Calf Raise

Plank

Lower Body Hypertrophy 

Landmine Push Press

Single Arm Kettlebell Swing

Snatch (Dumbbell)

Cable Oblique Twist

Kettlebell Swing

Athletic Power & Core Focus

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Upright Row (Barbell)

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Upper Body Hypertrophy 

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Iker Soto Picón