Toji Fushiguro Inspired workout plan

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Pallof Press

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Seated Calf Raise

Neck Extension

Reverse Bicep Curl (EZ Bar)

Cable Crunch

Jump Squat

Med Ball Slam

Landmine Push Press

Wide Grip Pull-Up

Hollow Hold

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