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Tokita Ohma physique program (1)
by Stefan J.
9 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
May 08, 2024 02:37
down_app
Week 1
1 / 4 Weeks
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
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 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 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
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 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 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
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 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 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
Day 5
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 6
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 7
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 8
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