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Toji Powerbuilding-programm

by Bridger M.

Program Description

Achieve the Toji physique While implying rules of Powerlifting calesthenics, and heavy duty Training by Mike Mentzer.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2025 03:29
  • Last Edited
    Jul 10, 2025 01:18

Summary

Unlock your strength with the Toji Powerbuilding Program, a comprehensive 12-week journey designed for serious lifters. With three focused training days each week, you'll blend powerlifting and bodybuilding techniques to maximize muscle growth and strength gains. This program features a variety of barbell, machine, and bodyweight exercises that target all major muscle groups, ensuring a balanced and effective workout. Get ready to elevate your performance and transform your physique with a structured approach that pushes your limits and delivers results.
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1-1 Reps
6-10 Reps
80%
60%
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Seated Calf Raise
1 Set
6-10 Reps
@10
4
Hanging Leg Raise
1 Set
6-10 Reps
@10
5
Pistol Squat
1 Set
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
80%
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Face Pull
2 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
6-10 Reps
@10
5
Tricep Extension (Cable)
1 Set
6-10 Reps
@10
6
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
80%
2
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
3 Reps
@10
4
Pullover (Machine)
1 Set
10 Reps
@10
5
Chin-Up (Weighted)
1 Set
10 Reps
@10
6
Barbell Row
1 Set
6-10 Reps
@10
7
Shrug (Dumbbell)
1 Set
10 Reps
@10
8
Push Up
1 Set
AMRAP
@8.5