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Toji Fushiguro program

by Jaime A.
10 athletes joined

Program Description

Purpose of this Program is to resemble the Toji Fushiguro physique. How to run this program: Eat in a caloric surplus to build muscle and run the solit as I recommend: 2 days on, 1 day off for recovery. Make sure to train hard and DONT SKIP AB TRAINING

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 06, 2024 04:14
  • Last Edited
    Jul 08, 2024 05:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Dumbbell Row
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
-
5
Chest Fly (Machine)
2 Sets
6-10 Reps
-
6
Sit Up (Weighted)
3 Sets
6-10 Reps
-
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
5
Leg Curl
2 Sets
6-12 Reps
-
6
Leg Extension
2 Sets
8-15 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
5
Leg Curl
2 Sets
6-12 Reps
-
6
Leg Extension
2 Sets
8-15 Reps
-
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Dumbbell Row
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
-
5
Chest Fly (Machine)
2 Sets
6-10 Reps
-
6
Sit Up (Weighted)
3 Sets
6-10 Reps
-