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Train like Toji Fushigurou

by North S.
31 athletes joined

Program Description

Train like Toji and get a V-Taper physique

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 07, 2024 10:21
  • Last Edited
    Jul 01, 2025 07:44

Summary

Unleash your inner fighter with the "Train like Toji Fushigurou" program! Over 12 weeks, this 4-day-a-week regimen combines bodyweight and dumbbell exercises designed to build strength and endurance, inspired by the relentless training of a skilled warrior. Each session focuses on compound movements like squats, deadlifts, and chin-ups, ensuring you develop a powerful physique while honing your skills. Get ready to push your limits and transform your body with workouts that challenge both your muscles and your determination!
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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 (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3
Decline Push Up
3
15-30 reps
RPE 9.5
4A
Wrist Curls
2
10-15 reps
RPE 8.5
4B
Reverse Wrist Curl (Dumbbell)
1
10-15 reps
RPE 8.5
5
Dips Between Chairs
3
15-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 8.5
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
3
12-20 reps
RPE 10
2
Dumbbell Row
3
15 reps
RPE 7
3
Dips Between Chairs
3
12-18 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4
Hanging Leg Raise
3
-
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12-25 reps
RPE 9
2
Deadlift (Dumbbell)
3
15-30 reps
RPE 9
3
Shrug (Dumbbell)
3
15-30 reps
RPE 9
4A
Hanging Leg Raise
2
AMRAP
RPE 10
4B
Wide Grip Pull-Up
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
15-30 Reps
@9.5
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
3
Decline Push Up
3 Sets
15-30 Reps
@9.5
4A
Wrist Curls
2 Sets
10-15 Reps
@8.5
4B
Reverse Wrist Curl (Dumbbell)
1 Set
10-15 Reps
@8.5
5
Dips Between Chairs
3 Sets
15-30 Reps
@9.5
Day 2
1
Squat (Bodyweight)
3 Sets
12-25 Reps
@9
2
Deadlift (Dumbbell)
3 Sets
15-30 Reps
@9
3
Shrug (Dumbbell)
3 Sets
15-30 Reps
@9
4A
Hanging Leg Raise
2 Sets
AMRAP
@10
4B
Wide Grip Pull-Up
2 Sets
AMRAP
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Squat (Bodyweight)
3 Sets
12-25 Reps
@9
2
Deadlift (Dumbbell)
3 Sets
15-30 Reps
@9
3
Shrug (Dumbbell)
3 Sets
15-30 Reps
@9
4A
Hanging Leg Raise
2 Sets
AMRAP
@10
4B
Wide Grip Pull-Up
2 Sets
AMRAP
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
Day 3
1
Landmine Push Press
3 Sets
12-20 Reps
@10
2
Dumbbell Row
3 Sets
15 Reps
@7
3
Dips Between Chairs
3 Sets
12-18 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@9