Toji Fushiguro Physique - Stage 2

by Ashley E.

48 athletes joined

Program Description

This is stage 2 of Natural Hypertrophy's Toji Fushiguro program.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 20, 2024 08:04
Last Edited
Dec 14, 2024 06:54

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START THE PROGRAM
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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 1

Dip (Weighted)

4-8 reps

Power Shrug

6-10 reps

Lateral Raise (Cable)

6-12 reps

Sit Up

8-12 reps

Chin-Up (Weighted)

6-10 reps

Split Squat (Dumbbell)

8-12 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 2

Overhead Press (Dumbbell)

6-10 reps

Hammer Curl

6-12 reps

Katana Extension

10-15 reps

Neck Curl

15-20 reps

Kroc Row

8-12 reps

Reverse Pec Deck

12-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Preacher Curl (Barbell)

6-12 reps

Pullover (Dumbbell)

8-12 reps

Russian Twist (Dumbbell)

10-15 reps

Upright Row (Barbell)

10-15 reps

Leg Press

8-12 reps

Day 1

Dip (Weighted)

4 Sets

4-8 Reps

Power Shrug

4 Sets

6-10 Reps

Lateral Raise (Cable)

4 Sets

6-12 Reps

Sit Up

4 Sets

8-12 Reps

Chin-Up (Weighted)

4 Sets

6-10 Reps

Split Squat (Dumbbell)

4 Sets

8-12 Reps

Day 2

Overhead Press (Dumbbell)

4 Sets

6-10 Reps

Hammer Curl

4 Sets

6-12 Reps

Katana Extension

4 Sets

10-15 Reps

Neck Curl

4 Sets

15-20 Reps

Kroc Row

4 Sets

8-12 Reps

Reverse Pec Deck

4 Sets

12-15 Reps

Day 3

Bench Press (Close Grip)

4 Sets

6-10 Reps

Preacher Curl (Barbell)

4 Sets

6-12 Reps

Pullover (Dumbbell)

4 Sets

8-12 Reps

Russian Twist (Dumbbell)

4 Sets

10-15 Reps

Upright Row (Barbell)

4 Sets

10-15 Reps

Leg Press

4 Sets

8-12 Reps