Toji Fushiguro Hypertrophy Program

The purpose of this program is to achieve a similar physique to Toji Fushiguro from JJK through means of hypertrophy training. The main muscles focused on for the Toji physique:
Lats, Upper back, Delts, Neck, Triceps, Biceps, Forearms, Upper chest (There is also some volume for the serratus anterior)
This program can be done for much longer than 12 weeks. The program consists of free weights, calisthenics, and cables. If you are too weak to meet the rep range on certain calisthenics movements then do the assisted version. If you exceed the rep range on any movement (for your first set) increase the weight. The workouts should only take you between 45-90 minutes depending on the workout and your rest between sets. The idea is to do the week with the spacing of Sunday, Tuesday, Thursday, Friday.

Sleep 7-9 hours nightly. Eat at least 0.8 grams of protein per pound of lean body mass(body weight minus body fat). I recommend walking 6 miles 3 times a week if you are cutting. Remember that carbs are not the enemy if they are whole grains. The weight lost from cutting out carbohydrates is mostly water weight and the cutting of carbs will lower your energy levels severely. This decrease in energy will noticeably inhibit your performance in the gym. Remember that Rome wasn’t built in a day. You will not achieve this physique overnight but it is entirely possible to attain naturally with enough hard work and consistency.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Once you exceed the rep range on the calisthenics exercises, move to weighted calisthenics.

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