Program Description
If you want to achieve Toji Fushiguro's physique, that's the right program to you. 5 days a week push-pull-legs upper lower program with emphasis on upper body. I will still change somethings. I plan adding some supersets, but I don't know how to do it. If someone knows help me.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 23, 2024 12:37
- Last EditedDec 22, 2024 12:19
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11%
Chest
11%
Triceps
10.9%
Quadriceps
10.9%
Lats
8.6%
Upper Back
7.3%
Glutes
6.8%
Front Delts
6.8%
Hamstrings
6.4%
Middle Delts
5.4%
Abs
5.4%
Calves
4.5%
Forearms
2.6%
Adductors
0.9%
Lower Back
0.9%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 6
2
Standing Pullover (Cable)
1
1
1
3
30 reps
15 reps
12 reps
10 reps
-
-
-
-
3
T-Bar Row
1
2
1
15 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
3
15 reps
12 reps
8 reps
-
-
-
6
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
-
2
T-Bar Row
1
-
3
Seated Row (Cable)
1
-
4
Alternating Dumbbell Curl
1
-
5
Bayesian Curl
1
-
6
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Squat (Smith Machine)
1
-
3
Leg Extension
1
-
4
Cable Crunch
1
-
5
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Cable Crossover
1
-
3
Pec Deck (Machine)
1
-
4
Tricep Extension (Cable)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Lying Leg Curl
1
-
4
Seated Calf Raise
1
-
5
Calf Raise (Leg Press)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
French Press
1
-
5
Alternating Dumbbell Curl
1
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Smith Machine)1 Set
-
2
Cable Crossover1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Tricep Extension (Cable)1 Set
-
5
Overhead Tricep Extension (Cable)1 Set
-
6
Lateral Raise (Cable)1 Set
-
Day 2
1
Box Squat (Barbell)1 Set
-
2
Squat (Smith Machine)1 Set
-
3
Leg Extension1 Set
-
4
Cable Crunch1 Set
-
5
Hanging Leg Raise1 Set
-
Day 4
1
Box Squat (Barbell)1 Set
-
2
Deadlift (Barbell)1 Set
-
3
Lying Leg Curl1 Set
-
4
Seated Calf Raise1 Set
-
5
Calf Raise (Leg Press)1 Set
-
Day 5
1
Lat Pulldown1 Set
-
2
Bench Press (Dumbbell)1 Set
-
3
Seated Overhead Press (Dumbbell)1 Set
-
4
French Press1 Set
-
5
Alternating Dumbbell Curl1 Set
-
Day 1
1
Reverse Wrist Curl (Barbell)3 Sets
15 Reps
@6
2
Standing Pullover (Cable)1 Set
1 Set
1 Set
3 Sets
30 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
3
T-Bar Row1 Set
2 Sets
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Alternating Dumbbell Curl1 Set
1 Set
3 Sets
15 Reps
12 Reps
8 Reps
-
-
-
6
Bayesian Curl3 Sets
12 Reps
-