Toji Fushiguro Physique - Stage 2

by Ashley E.

66 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
Aug 19, 2025 04:38

Summary

Unleash your potential with the Toji Fushiguro Physique - Stage 2 program, a dynamic 12-week journey designed for serious lifters. Committing just three days a week, you'll dive into intense supersets that target major muscle groups, enhancing strength and sculpting your physique. Expect to push your limits with exercises like weighted dips and chin-ups, while also honing your core with effective movements. This program is perfect for those ready to elevate their training and achieve tangible results. Get ready to transform!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.8%

Triceps

11%

Front Delts

10.3%

Middle Delts

10.3%

Lats

9.7%

Abs

8.3%

Chest

7.6%

Quadriceps

6.9%

Biceps

4.8%

Glutes

4.1%

Rear Delts

4.1%

Hamstrings

4.1%

Neck

3.4%

Forearms

0.7%

Abductors

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 1

Dip (Weighted)

4 Sets

4-8 Reps

Power Shrug

4 Sets

6-10 Reps

Lateral Raise (Cable)

4 Sets

6-12 Reps

Sit Up

4 Sets

8-12 Reps

Chin-Up (Weighted)

4 Sets

6-10 Reps

Split Squat (Dumbbell)

4 Sets

8-12 Reps

Day 2

Overhead Press (Dumbbell)

4 Sets

6-10 Reps

Hammer Curl

4 Sets

6-12 Reps

Katana Extension

4 Sets

10-15 Reps

Neck Curl

4 Sets

15-20 Reps

Kroc Row

4 Sets

8-12 Reps

Reverse Pec Deck

4 Sets

12-15 Reps

Day 3

Bench Press (Close Grip)

4 Sets

6-10 Reps

Preacher Curl (Barbell)

4 Sets

6-12 Reps

Pullover (Dumbbell)

4 Sets

8-12 Reps

Russian Twist (Dumbbell)

4 Sets

10-15 Reps

Upright Row (Barbell)

4 Sets

10-15 Reps

Leg Press

4 Sets

8-12 Reps