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Toji Fushiguro Stage 1

by CHIRAQ T.
238 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
    Jun 18, 2025 12:46

Summary

Embark on a transformative 9-week journey with the Toji Fushiguro Stage 1 program, designed for those ready to elevate their strength and conditioning. This 3-day-a-week regimen combines bodyweight exercises, dumbbell lifts, and machine work to target all major muscle groups, ensuring balanced development and improved performance. Each workout is structured with supersets to maximize efficiency and intensity, pushing you to achieve your fitness goals. Get ready to build strength, enhance endurance, and sculpt your physique with this comprehensive training plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Shrug (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
6-12 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
5
Lat Pulldown
3
AMRAP
-
6
Split Squat (Dumbbell)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2
Neck Curl
3
15-20 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Katana Extension
4
10-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Russian Twist
3
AMRAP
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
Goblet Squat
4
8-12 reps
-
Week 1
1 / 9 Weeks
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
-