Tokita Ohma physique program (1) | Workout Programs | Boostcamp App |

Tokita Ohma physique program (1)

by Stefan J.

11 athletes joined

Program Description

To make you jacked as Ohma Tokita, and potentionally make you stronger in weighted calisthenics :D

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Feb 04, 2024 06:33

Last Edited

Jul 08, 2024 01:06

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Day 2

1A

Squat (Barbell)

3 Sets

6-20 Reps

@9

1B

Standing Calf Raise

3 Sets

AMRAP

@9.5

1C

Neck Curl

3 Sets

15-20 Reps

@9.5

2A

Seated Wide-Grip Row (Cable)

4 Sets

8-12 Reps

@9.5

2B

Hanging Leg Raise

4 Sets

AMRAP

@9.5

3A

Shrug (Barbell)

3 Sets

8-15 Reps

@9.5

3B

Hyperextension

3 Sets

10-15 Reps

@9.5

3C

Face Pull

3 Sets

10-15 Reps

@9.5

Day 1

1A

Military Press (Barbell)

4 Sets

6-12 Reps

1B

Pull-Up (Weighted)

4 Sets

6-12 Reps

2A

Push Up (Weighted)

4 Sets

6-12 Reps

2B

Hammer Curl

4 Sets

6-12 Reps

3A

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

3B

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Day 3

1A

Dip (Weighted)

4 Sets

4-10 Reps

1B

Pull-Up (Bodyweight)

4 Sets

AMRAP

2A

Incline Bench Press (Barbell)

3 Sets

6-12 Reps

2B

Bicep Curl (Cable)

3 Sets

8-12 Reps

3A

One Arm Lateral Raise (Cable)

4 Sets

8-12 Reps

3B

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

Day 4

1A

Romanian Deadlift (Barbell)

3 Sets

6-12 Reps

1B

Standing Calf Raise

3 Sets

AMRAP

2A

Ring Row

4 Sets

AMRAP

2B

Hanging Leg Raise

4 Sets

AMRAP

3A

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

3B

Neck Extension

3 Sets

15-20 Reps

3C

Bulgarian Split Squat (Dumbbell)

3 Sets

10-15 Reps