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Toji Fushiguro Stage 1
by CHIRAQ T.
138 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 11, 2024 01:36
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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
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
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
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
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
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
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
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
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
Day 4
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 5
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 6
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
Day 7
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 8
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 9
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