Program Description
To make you jacked as Ohma Tokita, and potentionally make you stronger in weighted calisthenics :D
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 04, 2024 06:33
- Last EditedJun 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
-
1B
Pull-Up (Weighted)
4
6-12 reps
-
2A
Push Up (Weighted)
4
6-12 reps
-
2B
Hammer Curl
4
6-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
-
1B
Pull-Up (Weighted)
4
6-12 reps
-
2A
Push Up (Weighted)
4
6-12 reps
-
2B
Hammer Curl
4
6-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
-
1B
Pull-Up (Weighted)
4
6-12 reps
-
2A
Push Up (Weighted)
4
6-12 reps
-
2B
Hammer Curl
4
6-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
-
1B
Pull-Up (Weighted)
4
6-12 reps
-
2A
Push Up (Weighted)
4
6-12 reps
-
2B
Hammer Curl
4
6-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
2A
Incline Bench Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
2A
Incline Bench Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
2A
Incline Bench Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
2A
Incline Bench Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
AMRAP
-
2A
Ring Row
4
AMRAP
-
2B
Hanging Leg Raise
4
AMRAP
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Neck Extension
3
15-20 reps
-
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
AMRAP
-
2A
Ring Row
4
AMRAP
-
2B
Hanging Leg Raise
4
AMRAP
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Neck Extension
3
15-20 reps
-
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
AMRAP
-
2A
Ring Row
4
AMRAP
-
2B
Hanging Leg Raise
4
AMRAP
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Neck Extension
3
15-20 reps
-
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
AMRAP
-
2A
Ring Row
4
AMRAP
-
2B
Hanging Leg Raise
4
AMRAP
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Neck Extension
3
15-20 reps
-
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
-
1B
Pull-Up (Weighted)
4
6-12 reps
-
2A
Push Up (Weighted)
4
6-12 reps
-
2B
Hammer Curl
4
6-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
2A
Incline Bench Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
AMRAP
-
2A
Ring Row
4
AMRAP
-
2B
Hanging Leg Raise
4
AMRAP
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Neck Extension
3
15-20 reps
-
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1A
Squat (Barbell)3 Sets
6-20 Reps
@9
1B
Standing Calf Raise3 Sets
AMRAP
@9.5
1C
Neck Curl3 Sets
15-20 Reps
@9.5
2A
Seated Wide-Grip Row (Cable)4 Sets
8-12 Reps
@9.5
2B
Hanging Leg Raise4 Sets
AMRAP
@9.5
3A
Shrug (Barbell)3 Sets
8-15 Reps
@9.5
3B
Hyperextension3 Sets
10-15 Reps
@9.5
3C
Face Pull3 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 Curl4 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 Raise3 Sets
AMRAP
-
2A
Ring Row4 Sets
AMRAP
-
2B
Hanging Leg Raise4 Sets
AMRAP
-
3A
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
-
3B
Neck Extension3 Sets
15-20 Reps
-
3C
Bulgarian Split Squat (Dumbbell)3 Sets
10-15 Reps
-