The Sorcerer Killer (Toji Fushiguro)

(AI) This workout plan is designed to get you closer to the physiques of Toji Fushiguro by focusing on hypertrophy, aesthetics, and functional strength. The combination of high-volume hypertrophy training with some strength work will help you:

Increase Muscle Size (Hypertrophy): The high-rep, high-volume sets are structured to maximize muscle growth, which is essential for achieving an aesthetic, muscular look similar to Toji's athletic build.

Develop Core Strength and Definition: With core work integrated every day, you’ll build a lean and defined midsection, which is crucial for achieving that shredded, powerful appearance.

Build Functional Strength: By incorporating exercises like deadlifts, squats, cleans, and farmer’s walks, you will also develop the raw, functional strength, while still emphasizing Toji’s muscular and lean aesthetic.

What to Keep in Mind:
Body Fat Percentage: To truly see the muscle definition that Toji, your body fat will need to be low, likely around 10-12% or lower. Achieving that shredded look requires careful attention to your diet and cardio alongside the workout.

Genetics and Frame: Your genetic potential, natural muscle shape, and overall frame will also influence how closely you match their physiques. While you can make substantial progress, remember that their bodies are idealized and exaggerated. Still, this plan will bring you much closer to a highly muscular and lean build.

Diet and Recovery: To support this intense training, you’ll need to focus on protein intake (about 1g per pound of body weight), enough calories to grow muscle, and proper recovery (sleep, hydration, etc.).

With consistency, the plan will allow you to develop a physique that balances muscularity, athleticism, and definition, resembling those anime characters as closely as possible in real life.

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Skull Crusher (Dumbbell)

Abs Crunch (Weighted)

Hanging Leg Raise

Chest & Triceps (Hypertrophy)

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Ab Roll

Back & Biceps (Hypertrophy)

Seated Overhead Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Russian Twist

Arnold Press

Decline Crunch

Shoulders & Core (Hypertrophy)

Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Ab Machine

Legs (Hypertrophy)

Clean and Press

Front Squat (Barbell)

T-Bar Row

Farmer's Walk (Weighted)

Full Body Functions

Bench Press (Close Grip)

Chest & Triceps (Strength)

Back & Biceps (Strength)

Shoulders & Core (Strength)

Legs (Strength)

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