Tokita Ohma physique program (1)

by Stefan J.

16 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
Jun 18, 2025 12:43

Summary

Transform your physique with the Tokita Ohma Physique Program, a focused 4-week training plan designed for those ready to push their limits. This program features 4 days of intense workouts, incorporating supersets to maximize muscle engagement and efficiency. Each session targets specific muscle groups, ensuring balanced development and strength gains. With a full gym setup, you’ll utilize barbell, dumbbell, and cable exercises to sculpt your body and enhance your performance. Get ready to elevate your training and achieve the physique you’ve always wanted!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.5%

Triceps

11.7%

Lats

9.2%

Front Delts

8.9%

Middle Delts

7.3%

Abs

6.3%

Biceps

Chest

Glutes

5.4%

Hamstrings

Rear Delts

4.3%

Quadriceps

4.2%

Calves

3.8%

Neck

3.8%

Lower Back

3.4%

Adductors

0.8%

Forearms

0.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Military Press (Barbell)

6-12 reps

Pull-Up (Weighted)

6-12 reps

Push Up (Weighted)

6-12 reps

Hammer Curl

6-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Military Press (Barbell)

6-12 reps

Pull-Up (Weighted)

6-12 reps

Push Up (Weighted)

6-12 reps

Hammer Curl

6-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Military Press (Barbell)

6-12 reps

Pull-Up (Weighted)

6-12 reps

Push Up (Weighted)

6-12 reps

Hammer Curl

6-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Military Press (Barbell)

6-12 reps

Pull-Up (Weighted)

6-12 reps

Push Up (Weighted)

6-12 reps

Hammer Curl

6-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 2

Squat (Barbell)

6-20 reps

RPE 9

Standing Calf Raise

AMRAP

RPE 9.5

Neck Curl

15-20 reps

RPE 9.5

Seated Wide-Grip Row (Cable)

8-12 reps

RPE 9.5

Hanging Leg Raise

AMRAP

RPE 9.5

Shrug (Barbell)

8-15 reps

RPE 9.5

Hyperextension

10-15 reps

RPE 9.5

Face Pull

10-15 reps

RPE 9.5

Day 2

Squat (Barbell)

6-20 reps

RPE 9

Standing Calf Raise

AMRAP

RPE 9.5

Neck Curl

15-20 reps

RPE 9.5

Seated Wide-Grip Row (Cable)

8-12 reps

RPE 9.5

Hanging Leg Raise

AMRAP

RPE 9.5

Shrug (Barbell)

8-15 reps

RPE 9.5

Hyperextension

10-15 reps

RPE 9.5

Face Pull

10-15 reps

RPE 9.5

Day 2

Squat (Barbell)

6-20 reps

RPE 9

Standing Calf Raise

AMRAP

RPE 9.5

Neck Curl

15-20 reps

RPE 9.5

Seated Wide-Grip Row (Cable)

8-12 reps

RPE 9.5

Hanging Leg Raise

AMRAP

RPE 9.5

Shrug (Barbell)

8-15 reps

RPE 9.5

Hyperextension

10-15 reps

RPE 9.5

Face Pull

10-15 reps

RPE 9.5

Day 2

Squat (Barbell)

6-20 reps

RPE 9

Standing Calf Raise

AMRAP

RPE 9.5

Neck Curl

15-20 reps

RPE 9.5

Seated Wide-Grip Row (Cable)

8-12 reps

RPE 9.5

Hanging Leg Raise

AMRAP

RPE 9.5

Shrug (Barbell)

8-15 reps

RPE 9.5

Hyperextension

10-15 reps

RPE 9.5

Face Pull

10-15 reps

RPE 9.5

Day 3

Dip (Weighted)

4-10 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Barbell)

6-12 reps

Bicep Curl (Cable)

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Day 3

Dip (Weighted)

4-10 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Barbell)

6-12 reps

Bicep Curl (Cable)

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Day 3

Dip (Weighted)

4-10 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Barbell)

6-12 reps

Bicep Curl (Cable)

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Day 3

Dip (Weighted)

4-10 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Barbell)

6-12 reps

Bicep Curl (Cable)

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

AMRAP

Ring Row

AMRAP

Hanging Leg Raise

AMRAP

Rear Delt Fly (Dumbbell)

8-12 reps

Neck Extension

15-20 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

AMRAP

Ring Row

AMRAP

Hanging Leg Raise

AMRAP

Rear Delt Fly (Dumbbell)

8-12 reps

Neck Extension

15-20 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

AMRAP

Ring Row

AMRAP

Hanging Leg Raise

AMRAP

Rear Delt Fly (Dumbbell)

8-12 reps

Neck Extension

15-20 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

AMRAP

Ring Row

AMRAP

Hanging Leg Raise

AMRAP

Rear Delt Fly (Dumbbell)

8-12 reps

Neck Extension

15-20 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Day 5

Military Press (Barbell)

6-12 reps

Pull-Up (Weighted)

6-12 reps

Push Up (Weighted)

6-12 reps

Hammer Curl

6-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 6

Squat (Barbell)

6-20 reps

RPE 9

Standing Calf Raise

AMRAP

RPE 9.5

Neck Curl

15-20 reps

RPE 9.5

Seated Wide-Grip Row (Cable)

8-12 reps

RPE 9.5

Hanging Leg Raise

AMRAP

RPE 9.5

Shrug (Barbell)

8-15 reps

RPE 9.5

Hyperextension

10-15 reps

RPE 9.5

Face Pull

10-15 reps

RPE 9.5

Day 7

Dip (Weighted)

4-10 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Barbell)

6-12 reps

Bicep Curl (Cable)

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Day 8

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

AMRAP

Ring Row

AMRAP

Hanging Leg Raise

AMRAP

Rear Delt Fly (Dumbbell)

8-12 reps

Neck Extension

15-20 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Day 2

Squat (Barbell)

3 Sets

6-20 Reps

Standing Calf Raise

3 Sets

AMRAP

@9.5

Neck Curl

3 Sets

15-20 Reps

@9.5

Seated Wide-Grip Row (Cable)

4 Sets

8-12 Reps

@9.5

Hanging Leg Raise

4 Sets

AMRAP

@9.5

Shrug (Barbell)

3 Sets

8-15 Reps

@9.5

Hyperextension

3 Sets

10-15 Reps

@9.5

Face Pull

3 Sets

10-15 Reps

@9.5

Day 1

Military Press (Barbell)

4 Sets

6-12 Reps

Pull-Up (Weighted)

4 Sets

6-12 Reps

Push Up (Weighted)

4 Sets

6-12 Reps

Hammer Curl

4 Sets

6-12 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Day 3

Dip (Weighted)

4 Sets

4-10 Reps

Pull-Up (Bodyweight)

4 Sets

AMRAP

Incline Bench Press (Barbell)

3 Sets

6-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

One Arm Lateral Raise (Cable)

4 Sets

8-12 Reps

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

Day 4

Romanian Deadlift (Barbell)

3 Sets

6-12 Reps

Standing Calf Raise

3 Sets

AMRAP

Ring Row

4 Sets

AMRAP

Hanging Leg Raise

4 Sets

AMRAP

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

Neck Extension

3 Sets

15-20 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

10-15 Reps