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Toji Powerbuilding-programm
by Joshua S.
2 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 17, 2024 06:07
down_app
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
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
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
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
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
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
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
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
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
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
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
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
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