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Toji Fushiguro physique
by nobody
2 athletes joined
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
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 23, 2024 12:37
Last Edited
Jun 24, 2024 10:52
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Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 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 Row
1 Set
2 Sets
1 Set
15 Reps
10 Reps
8 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
3 Sets
15 Reps
12 Reps
8 Reps
6
Bayesian Curl
3 Sets
12 Reps
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set
Day 1
1
Standing Pullover (Cable)
1 Set
2
T-Bar Row
1 Set
3
Seated Row (Cable)
1 Set
4
Alternating Dumbbell Curl
1 Set
5
Bayesian Curl
1 Set
6
Reverse Wrist Curl (Barbell)
1 Set
Day 2
1
Box Squat (Barbell)
1 Set
2
Squat (Smith Machine)
1 Set
3
Leg Extension
1 Set
4
Cable Crunch
1 Set
5
Hanging Leg Raise
1 Set
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2
Cable Crossover
1 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 4
1
Box Squat (Barbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Lying Leg Curl
1 Set
4
Seated Calf Raise
1 Set
5
Calf Raise (Leg Press)
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Seated Overhead Press (Dumbbell)
1 Set
4
French Press
1 Set
5
Alternating Dumbbell Curl
1 Set