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Toji Powerbuilding-programm

by Joshua S.
5 athletes joined

Program Description

Achieve the Toji physique While implying rules of Powerlifting calesthenics, and heavy duty Training by Mike Mentzer.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 02, 2024 03:45
  • Last Edited
    Jun 18, 2025 07:59

Summary

Unleash your strength with the Toji Powerbuilding Program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll blend powerlifting fundamentals with bodybuilding techniques to maximize muscle growth and strength. Each session targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced development. Get ready to push your limits and transform your physique with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.2%
Upper Back
12.2%
Triceps
10.2%
Quadriceps
9.7%
Front Delts
8.7%
Hamstrings
8.7%
Glutes
7.1%
Lats
7.1%
Middle Delts
5.1%
Rear Delts
5.1%
Abs
4.6%
Biceps
3.1%
Calves
2.6%
Adductors
2%
Lower Back
1%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1-1 Reps
6-10 Reps
80%
60%
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Seated Calf Raise
1 Set
6-10 Reps
@10
4
Hanging Leg Raise
1 Set
6-10 Reps
@10
5
Pistol Squat
1 Set
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
80%
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Face Pull
2 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
6-10 Reps
@10
5
Tricep Extension (Cable)
1 Set
6-10 Reps
@10
6
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
80%
2
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
3 Reps
@10
4
Pullover (Machine)
1 Set
10 Reps
@10
5
Chin-Up (Weighted)
1 Set
10 Reps
@10
6
Barbell Row
1 Set
6-10 Reps
@10
7
Shrug (Dumbbell)
1 Set
10 Reps
@10
8
Push Up
1 Set
AMRAP
@8.5