Toji Powerbuilding-programm

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Low Bar)

Lying Leg Curl

Seated Calf Raise

Hanging Leg Raise

Pistol Squat

Warm Up properly.
Pecfly and incline =superset
Pullover and chinup=superset

Bench Press (Barbell)

Pec Fly (Dumbbell)

Incline Bench Press (Barbell)

Pullover (Machine)

Chin-Up (Weighted)

Barbell Row

Shrug (Dumbbell)

Push Up

Chest and Back

Deadlift (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Dip (Weighted)

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