train like
TOJI FUSHIGURO
(WARNING)
This program is meant for lifters with at least one year of experience in the gym!
If you’re new to training or want to train from home with zero equipment needed
click here.
PROGRAM INSTRUCTIONS
To build a body like Toji’s you’ll need to be eating the right amount of calories,
proteins, fats, and carbs each day. If your diet isn’t dialed in you won’t be able
to make the most of the program. To ensure your diet is on point download
and use the digital diet coaching app Macrofactor ->
https://macrofactorapp.com/ Use code “Demers” for your first two weeks
free.
Perform the warm-up before each and every workout.
You will be performing 4 workouts per week with this program. Try to spread
them evenly across the week.
As a guideline for intensity for each of the bodybuilding movements we will be
using something called RIR. Watch this video in order to learn how to use it.
https://www.youtube.com/watch?v=5_vjP-QHd5A&ab_channel=Science
BasedFitness
For explosive athletic movements use weights that will provide some
resistance while still allowing you to move explosively.
WARM UP
5-10 MINUTES OF MODERATE INTENSITY CARDIO
WORLD’S GREATEST STRETCH X 10 REPS PER SIDE
DOWN DOG INTO PLANK X 10 REPS
ARM CIRCLES X20
KEY
= SUPERSET
DAY 1 ATHLETIC BODYBUILDING
1.
Barbell Back Squats 4x8 RIR 2 Rest 2-3 Minutes
2.a Pull-Ups 4x8 RIR 1
3.a Deep Range Of Motion Push-Ups
4xMax Reps
2.b Front Foot Elevated Split Squats
4x10/side RIR 2 Rest 2 Minutes
3.b Dumbbell RDLs 4x10 RIR 2 Rest 2
Minutes
4.a Cable Lateral Raises 4x15 RIR 0-1
4.b Barbell Bicep Curls 4x8 RIR 1 Rest 60
Seconds
DAY 2 ATHLETIC PERFORMANCE
1.
Pogo Jumps 2x30
2.a Forward Jumps 2x8 * Start with small
jumps and increase distance over time!
3.a Lateral Med Ball Throws
4x5/side Rest 60 Seconds
2.b Barbell Power Clean 4x3 Rest 90-120
Seconds
3.b Box Jumps 4x6 Rest 60 Seconds
4.a Landmine Rotations 3x16
4.b Lateral Jumps 3x16 Rest 90 Seconds
DAY 3 ATHLETIC BODYBUILDING
1.
Barbell Overhead Press 4x8 RIR 2 Rest 2-3 Minutes
2.a Gorilla Rows 4x16 RIR 1-2
3.a Incline Dumbbell Press 4x12 RIR
1-2
2.b Step-Ups 4x8/side RIR 2 Rest 90-120
Seconds
3.b Split Stance RDL 4x8/side RIR 2
Rest 90-120 Seconds
4.a Dumbbell Lateral Raises 4x15 RIR 0-1
4.b Incline Curls 4x12 RIR 1 Rest 60
Seconds
DAY 4 ATHLETIC PERFORMANCE
1.a Pogo Jumps 2x30
3.a Side To Side Med Ball Slams 4x16
1.b Forward Jumps 2x8 * Start with small
jumps and increase distance over time!
3.b Single Arm Dumbbell Push Press
4x8/side Rest 2 Minutes
2.
4.a Landmine Rotations 3x16
Landmine Clean and Press
4x5/side Rest 90-120 Seconds
KEY
= SUPERSET
4.b Kettlebell Swings 3x15 Rest
90-120 Seconds