Program Description
Achieve the Toji physique While implying rules of Powerlifting calesthenics, and heavy duty Training by Mike Mentzer.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 02, 2024 03:45
- Last EditedAug 10, 2024 08:39
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
80%
2
Pec Fly (Dumbbell)
1
10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
3 reps
RPE 10
4
Pullover (Machine)
1
10 reps
RPE 10
5
Chin-Up (Weighted)
1
10 reps
RPE 10
6
Barbell Row
1
6-10 reps
RPE 10
7
Shrug (Dumbbell)
1
10 reps
RPE 10
8
Push Up
1
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1-1 reps
6-10 reps
80%
60%
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Seated Calf Raise
1
6-10 reps
RPE 10
4
Hanging Leg Raise
1
6-10 reps
RPE 10
5
Pistol Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
80%
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Face Pull
2
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 10
5
Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Dip (Weighted)
1
3-5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)1 Set
1 Set
1-1 Reps
6-10 Reps
80%
60%
2
Lying Leg Curl1 Set
6-10 Reps
@10
3
Seated Calf Raise1 Set
6-10 Reps
@10
4
Hanging Leg Raise1 Set
6-10 Reps
@10
5
Pistol Squat1 Set
AMRAP
@10
Day 3
1
Deadlift (Barbell)1 Set
1 Reps
80%
2
Lateral Raise (Dumbbell)2 Sets
6-10 Reps
@10
3
Face Pull2 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)1 Set
6-10 Reps
@10
5
Tricep Extension (Cable)1 Set
6-10 Reps
@10
6
Dip (Weighted)1 Set
3-5 Reps
@10
Day 1
1
Bench Press (Barbell)1 Set
1 Reps
80%
2
Pec Fly (Dumbbell)1 Set
10 Reps
@10
3
Incline Bench Press (Barbell)1 Set
3 Reps
@10
4
Pullover (Machine)1 Set
10 Reps
@10
5
Chin-Up (Weighted)1 Set
10 Reps
@10
6
Barbell Row1 Set
6-10 Reps
@10
7
Shrug (Dumbbell)1 Set
10 Reps
@10
8
Push Up1 Set
AMRAP
@8.5