Guide to the Physiques: Toji Fushiguro

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!

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.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Seated Hamstring Curl

Pistol Squat

Squat (Dumbbell)

Leg Extension

Leg Press

Standing Calf Raise

Bench Press (Smith Machine)

Chest Fly (Machine)

Wide Grip Pull-Up

Dumbbell Row

Lat Pulldown

Push Up

Lateral Raise (Dumbbell)

Handstand Push Up

Front Raise

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Seated Overhead Press (Dumbbell)

Chest Press (Machine)

Tricep Extension (Dumbbell)

Skull Crusher (Dumbbell)

Deadlift (Dumbbell)

Wide Grip Lat Pulldown

Leg Press (45 Degrees)

Muscle Up

Dip (Weighted)

Tricep Extension (Cable)

Tricep Kickback

Spider Curl

Overhead Tricep Extension (Cable)

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