Toji Physique.

You can do this program forever if you want.
Guaranteed you will get a good V tape without neglecting legs too much. I train neck 2 times a week at home, I recommend you train neck for the Toji look. If you're a beginner, do 2 sets per exercise. Take the days off any time you want. I usually do 5 days in a row and take the weekend off.

Transform your fitness journey with the Toji program, a comprehensive 10-week plan designed for those ready to elevate their training. With five dedicated workout days each week, you'll build strength, enhance endurance, and improve overall fitness through a balanced mix of resistance training and conditioning. This structured program caters to all levels, ensuring you stay motivated and on track to achieve your goals. Get ready to unleash your potential and see real results!

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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

Dips (Bodyweight or Weighted)

Chin-Up (Weighted)

Power Shrug

JM Press (Smith Machine)

Lateral Raise (Cable)

Decline Crunch

AD Press (Smith Machine)

Dumbbell Row

Pec Deck (Machine)

Hammer Curl

Single Arm Tricep Extension (Cable)

Reverse Pec Deck

Squat (Barbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Leg Raise (Captain's Chair)

Serratus Punch

Incline Bench Press (Smith Machine)

Gironda Pullup

Y Raise

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Katana Extension

Romanian Deadlift (Barbell)

Standing Calf Raise

Shoulder Press (Machine)

Side Bend (Dumbbell)

Bayesian Curl

Upright Row (Barbell)

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