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Toji Fushiguro Inspired workout plan

by Reyes Saúl F.

Program Description

Train Like Toji Fushiguro (strength, Power, Athletics) Your current calisthenics and body control system (skills: handstand, L-sit, planche lean, core) The goal is: strength + aesthetics + body control + hybrid skills. Focus: Aesthetics, performance, strength, body control, and skills. What you'll improve: Greater body control, strength. Strength (Gym): Add 1–2.5 kg each week if you reach the upper rep range. Weekly Structure (8 Weeks) Day 1 (Gym Upper — Strength/Hypertrophy) Day 2 (Gym Lower — Strength/Hypertrophy) Day 3 (Performance / Athletic Skills) Day 4 (Active Rest / Mobility + Skill) Day 5 (Gym Full Upper/Lower combined) Day 6 (Home / Calisthenics — Skill + Core + Cardio) Day 7 (Complete Rest) Warm up: 5 minutes moderate intense cardio Arm circles x30 Hamstring sweeps x30 per side The world great's sterech x12 per side Dowward dog to plank x10

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2026 10:49
  • Last Edited
    Apr 07, 2026 05:26
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Quadriceps
11.7%
Glutes
10.1%
Front Delts
9.3%
Hamstrings
9.3%
Upper Back
8.5%
Triceps
8.2%
Lats
6.6%
Middle Delts
5.5%
Biceps
4.9%
Chest
3.3%
Adductors
2.5%
Lower Back
2.5%
Rear Delts
1.6%
Calves
1.6%
Neck
1.1%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
4
Hip Thrust (Machine)
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Neck Extension
2
15-20 reps
RPE 7.5
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-12 reps
RPE 7.5
2
Med Ball Slam
3
10-12 reps
RPE 7
3
Landmine Push Press
3
6-8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
6-8 reps
RPE 7
5
Hollow Hold
3
20-30 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
2A
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
3A
Lateral Raise (Cable)
2
15 reps
RPE 9
3B
Face Pull
2
15 reps
RPE 9
3C
Ab Wheel
2
8-12 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7.5
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7.5
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
7
Pallof Press
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8.5
4
Hip Thrust (Machine)
3 Sets
10-15 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Neck Extension
2 Sets
15-20 Reps
@7.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@8
Day 3
1
Jump Squat
3 Sets
10-12 Reps
@7.5
2
Med Ball Slam
3 Sets
10-12 Reps
@7
3
Landmine Push Press
3 Sets
6-8 Reps
@7.5
4
Wide Grip Pull-Up
3 Sets
6-8 Reps
@7
5
Hollow Hold
3 Sets
20-30 secs
@8
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@7
2A
Deadlift (Barbell)
3 Sets
4-6 Reps
@8.5
2B
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Lateral Raise (Cable)
2 Sets
15 Reps
@9
3B
Face Pull
2 Sets
15 Reps
@9
3C
Ab Wheel
2 Sets
8-12 Reps
@8.5