Toji Fushiguro - modified stage 3 | Workout Programs | Boostcamp App |

Toji Fushiguro - modified stage 3

by H B.

41 athletes joined

Program Description

A modified version of Natural Hypertrophy’s Toji Fushiguro V-taper program stage 3

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Mar 11, 2024 04:55

Last Edited

Jun 17, 2024 06:38

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Day 1

1A

Seated Dip (Machine)

4 Sets

6-12 Reps

1B

Shrug (Dumbbell)

4 Sets

6-10 Reps

2A

One Arm Lateral Raise (Cable)

4 Sets

6-12 Reps

2B

Decline Crunch (Weighted)

4 Sets

6-12 Reps

3A

Underhand Lat Pulldown

4 Sets

6-10 Reps

3B

Hack Squat

3 Sets

8-12 Reps

4

Straight Leg Calf Raise

4 Sets

12 Reps

5

Kettlebell Swing

1 Set

5-10 mins

Day 2

1A

Seated Overhead Press (Dumbbell)

4 Sets

6-10 Reps

1B

Hammer Curl

4 Sets

6-12 Reps

2A

Overhead Tricep Extension (Cable)

4 Sets

10-15 Reps

2B

Hanging Leg Raise

3 Sets

AMRAP

3A

Kroc Row

4 Sets

8-12 Reps

3B

Rear Delt Fly (Dumbbell)

4 Sets

12-15 Reps

4

Kettlebell Swing

1 Set

5-10 mins

Day 3

1A

Dip (Weighted)

4 Sets

6-10 Reps

1B

Bicep Curl (Cable)

4 Sets

8-12 Reps

2A

Dumbbell Bench Pullover

4 Sets

8-12 Reps

3A

Upright Row (Barbell)

4 Sets

10-15 Reps

3B

Leg Press

3 Sets

8-12 Reps

4

Straight Leg Calf Raise

4 Sets

12 Reps

5

Kettlebell Swing

1 Set

5-10 mins

Day 4

1A

Shoulder Press (Machine)

3 Sets

4-8 Reps

1B

Cable Crunch

3 Sets

12-15 Reps

2A

Underhand Lat Pulldown

4 Sets

4-8 Reps

2B

Tricep Rope Push Down (Cable)

4 Sets

8-12 Reps

3

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

4A

Dead Hang

3 Sets

AMRAP

4B

Y Raise

3 Sets

8-12 Reps

5

Burpee

1 Set

5-15 mins