Toji Fushiguro Stage 1 | Workout Programs | Boostcamp App |

Toji Fushiguro Stage 1

by CHIRAQ T.

158 athletes joined

Program Description

Get big like toji

Program Overview

Level

Novice

Goal

Muscle & Sculpting

Equipment

Full Gym

Program Length

9 weeks

Time Per Workout

60 minutes

Created

Feb 09, 2024 10:05

Last Edited

Jul 24, 2024 11:28

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Day 1

1

Push Up

3 Sets

AMRAP

2

Shrug (Dumbbell)

3 Sets

10-15 Reps

3

Lateral Raise (Dumbbell)

4 Sets

6-12 Reps

4

Reverse Abs Crunch (Bodyweight)

4 Sets

AMRAP

5

Lat Pulldown

3 Sets

AMRAP

6

Split Squat (Dumbbell)

3 Sets

8-12 Reps

Day 2

1

Seated Overhead Press (Dumbbell)

3 Sets

6-10 Reps

2

Neck Curl

3 Sets

15-20 Reps

3

Dumbbell Row

4 Sets

8-12 Reps

4

Katana Extension

4 Sets

10-15 Reps

5

Rear Delt Fly (Machine)

3 Sets

12-15 Reps

6

Hammer Curl

3 Sets

6-10 Reps

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

2

Bicep Curl (Cable)

3 Sets

8-12 Reps

3

Pullover (Dumbbell)

3 Sets

8-12 Reps

4

Russian Twist

3 Sets

AMRAP

5

Upright Row (Barbell)

4 Sets

10-15 Reps

6

Goblet Squat

4 Sets

8-12 Reps