Toji Build
Hypotrophy training to sculpt your body to like like Toji Fushiguro’s.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min | — |
| 2 | Shrug (Dumbbell) | 2 | AMRAP | — |
| 3 | Push Up | 2 | AMRAP | — |
| Superset | ||||
| 4A | Incline Bench Press (Barbell) | 3 | 8–10 reps | — |
| 4B | Pull-Up (Weighted) | 3 | 6–10 reps | — |
| Superset | ||||
| 5A | Chest Fly (Machine) | 3 | 8–12 reps | — |
| 5B | Chest Supported Row (Machine) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 6A | Cable Crossover | 3 | 6–10 reps | @7 |
| 6B | Single Arm High Row (Cable) | 3 | 8–12 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min | — |
| Superset | ||||
| 2A | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @7 |
| 2B | Lateral Raise (Dumbbell) | 3 | AMRAP | — |
| Superset | ||||
| 3A | Front Raise | 3 | AMRAP | — |
| 3B | Face Pull | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Bicep Curl (Barbell) | 3 | 8–12 reps | — |
| 4B | French Press | 3 | AMRAP | @8 |
| Superset | ||||
| 5A | Pinwheel Curl | 3 | 6–10 reps | — |
| 5B | Tricep Rope Push Down (Cable) | 3 | 6–10 reps | — |
| Superset | ||||
| 6A | Chin-Up (Weighted) | 2 | 6–10 reps | — |
| 6B | Dip (Weighted) | 2 | 6–10 reps | — |
| Superset | ||||
| 7A | Reverse Wrist Curl (Dumbbell) | 2 | AMRAP | — |
| 7B | Wrist Curls | 2 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up | 1 | 0 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min | — |
| Superset | ||||
| 2A | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @7 |
| 2B | Lateral Raise (Dumbbell) | 3 | AMRAP | — |
| Superset | ||||
| 3A | Front Raise | 3 | AMRAP | — |
| 3B | Single Arm Rear Delt Cable Fly | 3 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Bicep Curl (Barbell) | 3 | 8–12 reps | — |
| 4B | French Press | 3 | AMRAP | @8 |
| Superset | ||||
| 5A | Pinwheel Curl | 3 | 6–10 reps | — |
| 5B | Tricep Rope Push Down (Cable) | 3 | 6–10 reps | — |
| Superset | ||||
| 6A | Chin-Up (Weighted) | 2 | 6–10 reps | — |
| 6B | Dip (Weighted) | 2 | 6–10 reps | — |
| Superset | ||||
| 7A | Reverse Wrist Curl (Dumbbell) | 2 | AMRAP | — |
| 7B | Wrist Curls | 2 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up | 1 | 0 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min | — |
| 2 | Shrug (Dumbbell) | 2 | AMRAP | — |
| 3 | Push Up | 2 | AMRAP | — |
| Superset | ||||
| 4A | Incline Bench Press (Barbell) | 3 | 8–10 reps | — |
| 4B | Pull-Up (Weighted) | 3 | 6–10 reps | — |
| Superset | ||||
| 5A | Chest Fly (Machine) | 3 | 8–12 reps | — |
| 5B | Chest Supported Row (Machine) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 6A | Cable Crossover | 3 | 6–10 reps | @7 |
| 6B | Single Arm High Row (Cable) | 3 | 8–12 reps | @7–8 |
| 7 | Hyperextension | 3 | 8–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up | 2 | 10 min | — |
| 2 | Deadlift (Barbell) | 1 | 5 reps | @8.5 |
| 3 | Stiff Leg Deadlift | 2 | 8 reps | — |
| 4 | Leg Press (45 Degrees) | 4 | 10–12 reps | — |
| 5 | Leg Extension | 3 | 8–10 reps | — |
| 6 | Seated Calf Raise | 2 | 15–20 reps | — |
| 7 | Standing Calf Raise | 2 | 15–20 reps | — |
| 8 | Hanging Leg Raise | 3 | AMRAP | — |
| 9 | Ab Wheel | 3 | AMRAP | — |
| 10 | Dragon Fly | 2 | AMRAP | — |
Common questions
Yes, Toji Build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. 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 10 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 Build is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Toji Build 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
