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Toji Fushiguro Physique - Stage 2
by Ashley E.
26 athletes joined
Program Description
This is stage 2 of Natural Hypertrophy's Toji Fushiguro program.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 20, 2024 08:04
Last Edited
Jun 15, 2024 01:05
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Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
4 Sets
4-8 Reps
1B
Power Shrug
4 Sets
6-10 Reps
2A
Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Sit Up
4 Sets
8-12 Reps
3A
Chin-Up (Weighted)
4 Sets
6-10 Reps
3B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Katana Extension
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
2A
Pullover (Dumbbell)
4 Sets
8-12 Reps
2B
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
4 Sets
8-12 Reps