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Toji Fushiguro Stage 1

by CHIRAQ T.
209 athletes joined

Program Description

Get big like toji

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2024 10:05
  • Last Edited
    Dec 27, 2024 09:42
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
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 Up
3 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 Pulldown
3 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 Curl
3 Sets
15-20 Reps
-
3
Dumbbell Row
4 Sets
8-12 Reps
-
4
Katana Extension
4 Sets
10-15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 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 Twist
3 Sets
AMRAP
-
5
Upright Row (Barbell)
4 Sets
10-15 Reps
-
6
Goblet Squat
4 Sets
8-12 Reps
-