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BoostcampPNG

Toji Fushiguro Push/Pull/Legs

by Tommy Nguyen
10 athletes joined

Program Description

Training a bulky yet aesthetic build

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 06, 2025 04:26
  • Last Edited
    May 09, 2025 05:12
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Shoulder Press (Plate Loaded)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Reverse Pec Deck
1
3
12 reps
12 reps
RPE 2
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Kelso Shrug
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
12 reps
-
3
Preacher Curl (Barbell)
4
12 reps
-
4
Chest Supported Row (Dumbbell)
3
-
5
Single Arm Row (Cable)
4
-
6
Hammer Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
4
Sit Up
4
20 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
25 reps
-
5
Sit Up
3
15 reps
-
6
Leg Curl
3
25 reps
-
7
Seated Calf Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
4 Sets
12 Reps
-
3
Chest Fly (Cable)
4 Sets
12 Reps
-
4
Shoulder Press (Plate Loaded)
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Reverse Pec Deck
1 Set
3 Sets
12 Reps
12 Reps
@2
-
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
12 Reps
-
3
Preacher Curl (Barbell)
4 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
-
5
Single Arm Row (Cable)
4 Sets
-
6
Hammer Curl
4 Sets
12 Reps
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
15 Reps
-
2
Reverse Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
25 Reps
-
5
Sit Up
3 Sets
15 Reps
-
6
Leg Curl
3 Sets
25 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-