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
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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
-