Gojo Satoru Physique 12 Week Workout Progra

To build a strong, lean, Gojo-inspired physique by developing broad shoulders, a defined upper body, and a powerful V-taper, while safely balancing the demands of a construction lifestyle. This program strengthens the body, sharpens aesthetics, and improves daily performance through smart training, and consistent progression.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bonus (farmer carries for work performance)
 7. Farmer Carries (moderate weight) – 2×30 seconds


Lateral Raise (Dumbbell)

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Straight Arm Pulldown

UPPER AESTHETICS + STABILITY

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

CHEST + ARMS

Optional (only if you feel good):
 5. Bodyweight Squats – 2×15


Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Calf Raise (Machine)

Leg Raise (Captain's Chair)

Pallof Press

LEGS

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Face Pull

SHOULDERS + UPPER CHEST

Rest 60–90 sec. Focus on squeezing shoulder blades, not yanking with arms.

Wide Grip Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

BACK + REAR DELTS

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