logo
BoostcampPNG

Toji workout

by Giannis B.
4 athletes joined

Program Description

Focus on shoulders back and traps for a v taper

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2024 07:37
  • Last Edited
    Jun 18, 2025 07:48

Summary

The Toji workout is a comprehensive 4-week program designed to elevate your strength and conditioning with 4 training days each week. This program integrates a variety of exercises, including weighted dips, chin-ups, and overhead presses, targeting major muscle groups to enhance your overall performance. With a focus on progressive overload and proper form, you'll build muscle and increase endurance effectively. Equip yourself with a full gym setup and get ready to transform your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Upper Back
12.9%
Biceps
11.3%
Middle Delts
10.4%
Front Delts
9.9%
Lats
9.3%
Chest
7.4%
Calves
5.2%
Quadriceps
4.5%
Rear Delts
3.6%
Hamstrings
3.6%
Abs
3.3%
Glutes
1.8%
Forearms
1.6%
Adductors
0.9%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
-
2
Hammer Curl
4
6-12 reps
-
3
Tricep Extension (Cable)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
-
2
Hammer Curl
4
6-12 reps
-
3
Tricep Extension (Cable)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
-
2
Hammer Curl
4
6-12 reps
-
3
Tricep Extension (Cable)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
-
2
Hammer Curl
4
6-12 reps
-
3
Tricep Extension (Cable)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
JM Press
3
6-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
JM Press
3
6-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
JM Press
3
6-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
JM Press
3
6-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Squat (Barbell)
3
6-10 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Squat (Barbell)
3
6-10 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Squat (Barbell)
3
6-10 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Squat (Barbell)
3
6-10 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Dip (Weighted)
4 Sets
4-8 Reps
-
2
Power Shrug
3 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
-
4
Chin-Up (Weighted)
4 Sets
6-8 Reps
-
5
Standing Calf Raise
4 Sets
10-15 Reps
-
6
Sit Up
3 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
-
2
Hammer Curl
4 Sets
6-12 Reps
-
3
Tricep Extension (Cable)
4 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
Dumbbell Row
4 Sets
8-12 Reps
-
6
Reverse Pec Deck
4 Sets
12-15 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2
JM Press
3 Sets
6-12 Reps
-
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Machine)
3 Sets
6-12 Reps
-
5
Upright Row (Barbell)
3 Sets
10-15 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Squat (Barbell)
3 Sets
6-10 Reps
-
6
Leg Extension
3 Sets
8-12 Reps
-
7
Leg Curl
3 Sets
8-12 Reps
-