Toji physique program

The program focuses on the muscles of the upper body primarily - shoulders especially lateral delts, and back but also chest and arms. The lower body is still trained to avoid ridiculous muscle imbalances but relatively minimally.

It's a modified upper-lower split where you train your upper body 3 times a week and your lower body 2 times a week, ideally you would take a rest day after the second upper day and after the third upper day but running it continously for 5 days and taking 2 rest days in a row is possible.

Most of the days consist of supersets for the sake of time efficiency, but if for any reason the superseting is not possible the exercises can be done separately, however the supersets were designed in such a way that it should be possible unless the gym is really crowded.

The volume is decently high, if you notice that you don't recover on time for the next workout feel free to decrease the number of sets. If you can take more volume of course increase the number of sets.

If you are efficient with your supersets the workouts should take about 1h if you're not they will take about 1,5h.

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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

Wrist Curls

Upper 1

Romanian Deadlift (Barbell)

High Bar Squat (Barbell)

Leg Extension

Calf Raise (Leg Press)

Lower 1

Pullover (Machine)

Upper 2

Lower 2

Upper 3

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