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Community Programs›Toji Fushiguro Core Hypertrophy Training
Toji Fushiguro Core Hypertrophy Training
Intermediate–AdvancedFree

Toji Fushiguro Core Hypertrophy Training

AestheticHypertrophy
AestheticHypertrophy· Jul 2024
159athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Dumbbell Only
Session length
20 min
This is a bit of core training you can do nightly that compliments the training you did earlier in the day. The program it compliments is one that I have already created. Feel free to use that routine. It is posted for everyone to see. The goal of these workouts is to train the abs through hypertrophy focused techniques. Some objectors may argue that you’ll get a blocky waist but I argue that like most of your training it is impossible to accidentally get too big without the use of PEDs. This program will not only strengthen your core but it will also aid in having a core that can be visible despite a higher body fat percentage. This will enable you to not obsess over being 12% body fat.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes with access to a set of dumbbells

Muscle engagement

Front
Back
Abs
100%
Week 1 Workouts
#ExerciseSetsReps
Superset
1ARussian Twist (Dumbbell)315 reps
1BAbs Crunch (Weighted)315 reps
2Lying Leg Raise315 reps
#ExerciseSetsReps
Superset
1ARussian Twist (Dumbbell)315 reps
1BAbs Crunch (Weighted)315 reps
2Lying Leg Raise315 reps
#ExerciseSetsReps
Superset
1ARussian Twist (Dumbbell)315 reps
1BAbs Crunch (Weighted)315 reps
2Lying Leg Raise315 reps

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Toji Fushiguro Core Hypertrophy Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Toji Fushiguro Core Hypertrophy Training is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Toji Fushiguro Core Hypertrophy Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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