PostureKing - NH Toji Stage 3 (3 Day Version)

Program Description

Preface: This program is a work in progress, with ongoing updates. It's not perfect yet, but it's improving. Why this Program: Natural Hypertrophy offers excellent programs, but some aren’t ideal for public gyms due to impractical supersets that only work in a home gym setting. Originally a 4-day split, I condensed Stage 3 into 3 days. Not only is it chad as fuck and highly efficient, but it’s also my favorite type of split. It's the most demanding of the non-meme 'Toji' programs on Boostcamp in terms of volume, but I urge you to try it. Despite the long sessions, the pacing is excellent, and I enjoy the workouts. I redistributed Day 4 exercises throughout the week where it made sense, added some, removed others, and adjusted the order to fit my gym's layout. Others have found these changes beneficial as well. The program still draws heavily from the original NH plan. If you're intermediate, you should already know how to adjust the program to suit your needs. Additional Notes: I’ve limited neck training to once a week. Alternating between Neck Curls and Neck Extensions with the same weight balances out imbalances over time. I incorporate a drop set to failure after the final set if that muscle group isn’t trained again that day or in the next session—examples include Cable Rows (D2), Pullovers (D3), Upright Rows (D3), and Arms (D3). On average, each session takes just over an hour if I maintain a good pace and the equipment is available. With solid conditioning, you should be able to do the same. The supersets offer a cardio benefit, but I also include low-intensity cardio. I aim for 10,000 steps or a one-hour bike ride on rest days, weather permitting. If staying lean is your goal, this is crucial. If you've completed a month of this program, please consider leaving feedback or a review.

Program Overview