Program Description
Get big like toji
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2024 10:05
- Last EditedAug 31, 2024 10:26
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
2
Shrug (Dumbbell)
3
10-15 reps
3
Lateral Raise (Dumbbell)
4
6-12 reps
4
Reverse Abs Crunch (Bodyweight)
4
AMRAP
5
Lat Pulldown
3
AMRAP
6
Split Squat (Dumbbell)
3
8-12 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
2
Neck Curl
3
15-20 reps
3
Dumbbell Row
4
8-12 reps
4
Katana Extension
4
10-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Hammer Curl
3
6-10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Pullover (Dumbbell)
3
8-12 reps
4
Russian Twist
3
AMRAP
5
Upright Row (Barbell)
4
10-15 reps
6
Goblet Squat
4
8-12 reps
Week 1
1 / 9 Weeks
Day 1
1
Push Up3 Sets
AMRAP
2
Shrug (Dumbbell)3 Sets
10-15 Reps
3
Lateral Raise (Dumbbell)4 Sets
6-12 Reps
4
Reverse Abs Crunch (Bodyweight)4 Sets
AMRAP
5
Lat Pulldown3 Sets
AMRAP
6
Split Squat (Dumbbell)3 Sets
8-12 Reps
Day 2
1
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
2
Neck Curl3 Sets
15-20 Reps
3
Dumbbell Row4 Sets
8-12 Reps
4
Katana Extension4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)3 Sets
12-15 Reps
6
Hammer Curl3 Sets
6-10 Reps
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
2
Bicep Curl (Cable)3 Sets
8-12 Reps
3
Pullover (Dumbbell)3 Sets
8-12 Reps
4
Russian Twist3 Sets
AMRAP
5
Upright Row (Barbell)4 Sets
10-15 Reps
6
Goblet Squat4 Sets
8-12 Reps