Program Description
To make you jacked as Ohma Tokita, and potentionally make you stronger in weighted calisthenics :D
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 04, 2024 06:33
- Last EditedSep 05, 2024 04:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Push Up (Weighted)
4
6-12 reps
2B
Hammer Curl
4
6-12 reps
3A
Lateral Raise (Dumbbell)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Push Up (Weighted)
4
6-12 reps
2B
Hammer Curl
4
6-12 reps
3A
Lateral Raise (Dumbbell)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Push Up (Weighted)
4
6-12 reps
2B
Hammer Curl
4
6-12 reps
3A
Lateral Raise (Dumbbell)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Push Up (Weighted)
4
6-12 reps
2B
Hammer Curl
4
6-12 reps
3A
Lateral Raise (Dumbbell)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
1B
Pull-Up (Bodyweight)
4
AMRAP
2A
Incline Bench Press (Barbell)
3
6-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
1B
Pull-Up (Bodyweight)
4
AMRAP
2A
Incline Bench Press (Barbell)
3
6-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
1B
Pull-Up (Bodyweight)
4
AMRAP
2A
Incline Bench Press (Barbell)
3
6-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
1B
Pull-Up (Bodyweight)
4
AMRAP
2A
Incline Bench Press (Barbell)
3
6-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Standing Calf Raise
3
AMRAP
2A
Ring Row
4
AMRAP
2B
Hanging Leg Raise
4
AMRAP
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
3B
Neck Extension
3
15-20 reps
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Standing Calf Raise
3
AMRAP
2A
Ring Row
4
AMRAP
2B
Hanging Leg Raise
4
AMRAP
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
3B
Neck Extension
3
15-20 reps
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Standing Calf Raise
3
AMRAP
2A
Ring Row
4
AMRAP
2B
Hanging Leg Raise
4
AMRAP
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
3B
Neck Extension
3
15-20 reps
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Standing Calf Raise
3
AMRAP
2A
Ring Row
4
AMRAP
2B
Hanging Leg Raise
4
AMRAP
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
3B
Neck Extension
3
15-20 reps
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6-12 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Push Up (Weighted)
4
6-12 reps
2B
Hammer Curl
4
6-12 reps
3A
Lateral Raise (Dumbbell)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-20 reps
RPE 9
1B
Standing Calf Raise
3
AMRAP
RPE 9.5
1C
Neck Curl
3
15-20 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
2B
Hanging Leg Raise
4
AMRAP
RPE 9.5
3A
Shrug (Barbell)
3
8-15 reps
RPE 9.5
3B
Hyperextension
3
10-15 reps
RPE 9.5
3C
Face Pull
3
10-15 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
4-10 reps
1B
Pull-Up (Bodyweight)
4
AMRAP
2A
Incline Bench Press (Barbell)
3
6-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
One Arm Lateral Raise (Cable)
4
8-12 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Standing Calf Raise
3
AMRAP
2A
Ring Row
4
AMRAP
2B
Hanging Leg Raise
4
AMRAP
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
3B
Neck Extension
3
15-20 reps
3C
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
Week 1
1 / 4 Weeks
Day 2
1A
Squat (Barbell)3 Sets
6-20 Reps
@9
1B
Standing Calf Raise3 Sets
AMRAP
@9.5
1C
Neck Curl3 Sets
15-20 Reps
@9.5
2A
Seated Wide-Grip Row (Cable)4 Sets
8-12 Reps
@9.5
2B
Hanging Leg Raise4 Sets
AMRAP
@9.5
3A
Shrug (Barbell)3 Sets
8-15 Reps
@9.5
3B
Hyperextension3 Sets
10-15 Reps
@9.5
3C
Face Pull3 Sets
10-15 Reps
@9.5
Day 1
1A
Military Press (Barbell)4 Sets
6-12 Reps
1B
Pull-Up (Weighted)4 Sets
6-12 Reps
2A
Push Up (Weighted)4 Sets
6-12 Reps
2B
Hammer Curl4 Sets
6-12 Reps
3A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
Day 3
1A
Dip (Weighted)4 Sets
4-10 Reps
1B
Pull-Up (Bodyweight)4 Sets
AMRAP
2A
Incline Bench Press (Barbell)3 Sets
6-12 Reps
2B
Bicep Curl (Cable)3 Sets
8-12 Reps
3A
One Arm Lateral Raise (Cable)4 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
1B
Standing Calf Raise3 Sets
AMRAP
2A
Ring Row4 Sets
AMRAP
2B
Hanging Leg Raise4 Sets
AMRAP
3A
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
3B
Neck Extension3 Sets
15-20 Reps
3C
Bulgarian Split Squat (Dumbbell)3 Sets
10-15 Reps