Program Description
Train like Toji and get a V-Taper physique
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 07, 2024 10:21
- Last EditedSep 13, 2025 11:20
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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Biceps
11%
Quadriceps
10.2%
Triceps
10.2%
Front Delts
8.6%
Lats
8.2%
Glutes
7.6%
Abs
5.9%
Hamstrings
5.4%
Chest
5.4%
Middle Delts
5.4%
Forearms
4.3%
Adductors
2.2%
Lower Back
2.2%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Up3 Sets
15-30 Reps
@9.5
4A
Wrist Curls2 Sets
10-15 Reps
@8.5
4B
Reverse Wrist Curl (Dumbbell)1 Set
10-15 Reps
@8.5
5
Dips Between Chairs3 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 Raise2 Sets
AMRAP
@10
4B
Wide Grip Pull-Up2 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 Raise2 Sets
AMRAP
@10
4B
Wide Grip Pull-Up2 Sets
AMRAP
@10
5
Bicep Curl (Dumbbell)3 Sets
10-20 Reps
@10
Day 3
1
Landmine Push Press3 Sets
12-20 Reps
@10
2
Dumbbell Row3 Sets
15 Reps
@7
3
Dips Between Chairs3 Sets
12-18 Reps
@8.5
4
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@10
5
Hammer Curl3 Sets
15 Reps
@9