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Guide to the Physiques: Toji Fushiguro

by North S.

Program Description

To obtain a V-Taper Physique IMPORTANT: For Maximum gains, do progressive overload as you get stronger, intense Ab workouts that target the all parts such as obliques, lower abs etc. every 2 days starting Tuesday, and fore arm workouts 2-3 times a week with reasonable rest. REMINDER: Eat, Sleep, and Rest Properly to grow properly.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 18, 2025 05:08
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unleash your inner strength with the "Guide to the Physiques: Toji Fushiguro" program, a comprehensive 18-week journey designed for serious lifters. With five training days each week, you'll focus on building muscle and enhancing endurance through a mix of machine, bodyweight, and dumbbell exercises. This program targets all major muscle groups, ensuring a balanced physique while pushing your limits. Get ready to transform your workouts and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.1%
Triceps
13.6%
Upper Back
11.2%
Middle Delts
10.3%
Quadriceps
9.1%
Chest
8.5%
Lats
8.4%
Hamstrings
5.7%
Biceps
5%
Rear Delts
4.3%
Glutes
4.2%
Calves
1.7%
Abs
1.5%
Abductors
0.7%
Forearms
0.7%
Adductors
0.7%
Lower Back
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
AMRAP
RPE 9
2
Bench Press (Smith Machine)
2
12 reps
RPE 8
3
Push Up
2
AMRAP
RPE 10
4
Chest Fly (Machine)
2
15 reps
RPE 8.5
5
Wide Grip Pull-Up
2
10 reps
RPE 9
6
Dumbbell Row
2
10-15 reps
RPE 8.5
7
Lat Pulldown
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
12 reps
RPE 8
2
Chest Fly (Machine)
2
15 reps
RPE 8.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9
4
Dumbbell Row
2
10-15 reps
RPE 8.5
5
Lat Pulldown
2
14 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
2
3-5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2
Handstand Push Up
2
3-5 reps
RPE 9.5
3
Front Raise
2
10-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
RPE 8
2
Pistol Squat
2
1 mins
RPE 9
3
Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
2
15-20 reps
-
5
Leg Press
2
15 reps
-
6
Standing Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
1
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Smith Machine)
2
12 reps
-
4
Chest Press (Machine)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Handstand Push Up
2
5 reps
-
5
Tricep Extension (Dumbbell)
2
12 reps
-
6
Skull Crusher (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
AMRAP
-
2A
Scapular Pull-Up
2
10 reps
-
2B
Wide Grip Pull-Up
2
10 reps
-
3
Deadlift (Dumbbell)
1
-
4
Wide Grip Lat Pulldown
1
-
5A
Bicep Curl (Dumbbell)
2
20 reps
-
5B
Hammer Curl
2
20 reps
-
6
Leg Press (45 Degrees)
2
20 reps
-
7
Shrug (Dumbbell)
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
10 reps
-
1B
Wide Grip Pull-Up
2
10 reps
-
2
Deadlift (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4A
Bicep Curl (Dumbbell)
2
20 reps
-
4B
Hammer Curl
2
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Seated Hamstring Curl
2 Sets
15 Reps
@8
2
Pistol Squat
2 Sets
1 mins
@9
3
Squat (Dumbbell)
2 Sets
10 Reps
-
4
Leg Extension
2 Sets
15-20 Reps
-
5
Leg Press
2 Sets
15 Reps
-
6
Standing Calf Raise
2 Sets
AMRAP
-
Day 5
1
Muscle Up
1 Set
AMRAP
-
2A
Scapular Pull-Up
2 Sets
10 Reps
-
2B
Wide Grip Pull-Up
2 Sets
10 Reps
-
3
Deadlift (Dumbbell)
1 Set
-
4
Wide Grip Lat Pulldown
1 Set
-
5A
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
5B
Hammer Curl
2 Sets
20 Reps
-
6
Leg Press (45 Degrees)
2 Sets
20 Reps
-
7
Shrug (Dumbbell)
2 Sets
1 Reps
-
Day 4
1
Handstand Push Up
1 Set
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Bench Press (Smith Machine)
2 Sets
12 Reps
-
4
Chest Press (Machine)
2 Sets
12 Reps
-
5
Seated Overhead Press (Dumbbell)
2 Sets
10-12 Reps
-
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Handstand Push Up
2 Sets
3-5 Reps
@9.5
2
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
3
Front Raise
2 Sets
10-15 Reps
@10
4
Overhead Press (Machine)
2 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8
7
Shrug (Dumbbell)
2 Sets
1 mins
@8
Day 1
1
Muscle Up
1 Set
AMRAP
@9
2
Bench Press (Smith Machine)
2 Sets
12 Reps
@8
3
Push Up
2 Sets
AMRAP
@10
4
Chest Fly (Machine)
2 Sets
15 Reps
@8.5
5
Wide Grip Pull-Up
2 Sets
10 Reps
@9
6
Dumbbell Row
2 Sets
10-15 Reps
@8.5
7
Lat Pulldown
2 Sets
14 Reps
@9