Program Description
This is stage 2 of Natural Hypertrophy's Toji Fushiguro program.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 20, 2024 08:04
- Last EditedSep 24, 2024 01:15
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
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-8 reps
1B
Power Shrug
4
6-10 reps
2A
Lateral Raise (Cable)
4
6-12 reps
2B
Sit Up
4
8-12 reps
3A
Chin-Up (Weighted)
4
6-10 reps
3B
Split Squat (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Katana Extension
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (Barbell)
4
6-12 reps
2A
Pullover (Dumbbell)
4
8-12 reps
2B
Russian Twist (Dumbbell)
4
10-15 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
4
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)4 Sets
4-8 Reps
1B
Power Shrug4 Sets
6-10 Reps
2A
Lateral Raise (Cable)4 Sets
6-12 Reps
2B
Sit Up4 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 Curl4 Sets
6-12 Reps
2A
Katana Extension4 Sets
10-15 Reps
2B
Neck Curl4 Sets
15-20 Reps
3A
Kroc Row4 Sets
8-12 Reps
3B
Reverse Pec Deck4 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 Press4 Sets
8-12 Reps