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Toji Build

by Jonathan Montoya
3 athletes joined

Program Description

This program will sculpt your body using Arnold’s splits (basically just supersets) to aesthetic build, with also giving you strength as you go. Also do these workouts for a month the go to Toji build part2

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Jan 12, 2025 04:59
  • Last Edited
    Aug 01, 2025 04:39

Summary

Unleash your potential with the Toji Build program, a comprehensive 7-day workout plan designed to sculpt your upper body. Each day focuses on different muscle groups, including chest, back, shoulders, and arms, utilizing a mix of free weights and machines to maximize strength and hypertrophy. Expect dynamic supersets and high-rep challenges that push your limits and ignite muscle growth. With a full gym setup, you're equipped to tackle this intense week head-on and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
12%
Front Delts
11.8%
Chest
11.1%
Lats
8.9%
Biceps
8.5%
Middle Delts
5.4%
Forearms
4.7%
Abs
4.6%
Other
3.6%
Quadriceps
3.5%
Rear Delts
3%
Hamstrings
3%
Glutes
2.5%
Lower Back
2.1%
Calves
1.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4A
Incline Bench Press (Barbell)
3
8-10 reps
-
4B
Pull-Up (Weighted)
3
6-10 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6A
Cable Crossover
3
6-10 reps
RPE 7
6B
Single Arm High Row (Cable)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
AMRAP
-
3A
Front Raise
3
AMRAP
-
3B
Face Pull
3
8-12 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
-
4B
French Press
3
AMRAP
RPE 8
5A
Pinwheel Curl
3
6-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6A
Chin-Up (Weighted)
2
6-10 reps
-
6B
Dip (Weighted)
2
6-10 reps
-
7A
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
7B
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
2
10 mins
-
2
Deadlift (Barbell)
1
5 reps
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4A
Incline Bench Press (Barbell)
3
8-10 reps
-
4B
Pull-Up (Weighted)
3
6-10 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6A
Cable Crossover
3
6-10 reps
RPE 7
6B
Single Arm High Row (Cable)
3
8-12 reps
RPE 7-8
7
Hyperextension
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
AMRAP
-
3A
Front Raise
3
AMRAP
-
3B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
4A
Bicep Curl (Barbell)
3
8-12 reps
-
4B
French Press
3
AMRAP
RPE 8
5A
Pinwheel Curl
3
6-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6A
Chin-Up (Weighted)
2
6-10 reps
-
6B
Dip (Weighted)
2
6-10 reps
-
7A
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
7B
Wrist Curls
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
Week 1
1 / 1 Weeks
Day 1
1
Warm Up
1 Set
5-10 mins
-
2
Shrug (Dumbbell)
2 Sets
AMRAP
-
3
Push Up
2 Sets
AMRAP
-
4A
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4B
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5A
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
6A
Cable Crossover
3 Sets
6-10 Reps
@7
6B
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7-8
Day 2
1
Warm Up
1 Set
5-10 mins
-
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
3A
Front Raise
3 Sets
AMRAP
-
3B
Face Pull
3 Sets
8-12 Reps
-
4A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4B
French Press
3 Sets
AMRAP
@8
5A
Pinwheel Curl
3 Sets
6-10 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
6A
Chin-Up (Weighted)
2 Sets
6-10 Reps
-
6B
Dip (Weighted)
2 Sets
6-10 Reps
-
7A
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
-
7B
Wrist Curls
2 Sets
AMRAP
-
Day 4
1
Warm Up
1 Set
-
Day 6
1
Warm Up
1 Set
5-10 mins
-
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
3A
Front Raise
3 Sets
AMRAP
-
3B
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
@8
4A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4B
French Press
3 Sets
AMRAP
@8
5A
Pinwheel Curl
3 Sets
6-10 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
6A
Chin-Up (Weighted)
2 Sets
6-10 Reps
-
6B
Dip (Weighted)
2 Sets
6-10 Reps
-
7A
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
-
7B
Wrist Curls
2 Sets
AMRAP
-
Day 7
1
Warm Up
1 Set
-
Day 5
1
Warm Up
1 Set
5-10 mins
-
2
Shrug (Dumbbell)
2 Sets
AMRAP
-
3
Push Up
2 Sets
AMRAP
-
4A
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4B
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5A
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
6A
Cable Crossover
3 Sets
6-10 Reps
@7
6B
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7-8
7
Hyperextension
3 Sets
8-10 Reps
-
Day 3
1
Warm Up
2 Sets
10 mins
-
2
Deadlift (Barbell)
1 Set
5 Reps
@8.5
3
Stiff Leg Deadlift
2 Sets
8 Reps
-
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
8-10 Reps
-
6
Seated Calf Raise
2 Sets
15-20 Reps
-
7
Standing Calf Raise
2 Sets
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
9
Ab Wheel
3 Sets
AMRAP
-
10
Dragon Fly
2 Sets
AMRAP
-