Sure! Here's a full-body workout routine you can do without any equipment. This is
inspired by the type of training someone like Toji Fushiguro might follow, focusing on
strength, conditioning, and explosiveness. The workouts are bodyweight-based, and you can
do them anywhere.
💪 No-Equipment Full-Body Workout Routine
Frequency: 3-4 times a week, with rest or active recovery days in
between.
Warm-up:
● Dynamic stretches (5 minutes): Arm circles, leg swings, hip circles, jumping jacks.
● Light cardio (5-10 minutes): Jog in place, high knees, butt kicks, or mountain
climbers.
🏋️♂️ Workout Structure:
1. Strength (Push) Day – Focus on upper body push movements.
2. Strength (Pull) Day – Focus on upper body pull movements.
3. Leg & Core Day – Focus on lower body and core strength.
4. Conditioning Day – Full-body and conditioning-focused workout.
Strength (Push) Day
1. Push-Ups (3-4 sets x 10-20 reps)
Focus on good form—full range of motion, chest nearly touching the ground, hands
shoulder-width apart.
2. Incline Push-Ups (3 sets x 12-15 reps)
Place hands on a surface like a bench or a table to make it slightly easier for more
volume.
3. Dips (using a chair or parallel surface – 3 sets x 10-15 reps)
Hands on the surface, legs extended forward, lower yourself until your arms reach
90 degrees, then push up.
4. Pike Push-Ups (3 sets x 10-12 reps)
Elevate your hips, and focus on working your shoulders.
5. Diamond Push-Ups (3 sets x 8-10 reps)
Hands close together under your chest to form a diamond shape, target the triceps.
Cooldown: Stretch arms, shoulders, chest.
Strength (Pull) Day
1. Inverted Rows (under a sturdy table or bar – 3 sets x 10-12 reps)
Place your hands on a sturdy surface, and pull your chest to it.
2. Superman Holds (3 sets x 30-60 seconds)
Lie on your stomach and lift your chest, arms, and legs off the ground to activate the
back.
3. Prone Y Raises (3 sets x 12-15 reps)
Lie on your stomach, form a "Y" with your arms, and lift them off the ground.
4. Towel Rows (using a towel over a door or sturdy structure – 3 sets x 10-12
reps)
Use the towel for resistance by pulling yourself up against the door.
5. Pulling Planks (3 sets x 30 seconds each side)
Start in a plank position, then shift your weight and reach one arm out in front of you.
Cooldown: Stretch back, shoulders, and arms.
Leg & Core Day
1. Bodyweight Squats (4 sets x 15-20 reps)
Go deep, making sure your knees don’t pass your toes. Push through your heels.
2. Lunges (3 sets x 12-15 reps per leg)
Step forward and lower until both knees reach 90 degrees.
3. Bulgarian Split Squats (3 sets x 10-12 reps per leg)
Use a chair or elevated surface to rest your rear foot while doing split squats.
4. Glute Bridges (3 sets x 15 reps)
Lie on your back, feet flat on the ground, and raise your hips towards the ceiling.
5. Plank (3 sets x 30-60 seconds)
Keep your core tight, back straight, and shoulders stacked over your elbows.
6. Leg Raises (3 sets x 12-15 reps)
Lie on your back and raise your legs without touching the ground.
Cooldown: Stretch quads, hamstrings, glutes, and core.
Conditioning Day
1. Burpees (4 sets x 15 reps)
Full-body exercise to spike your heart rate—jump, squat, push-up, repeat!
2. Mountain Climbers (3 sets x 30 seconds)
Fast-paced, drive your knees toward your chest while keeping your core engaged.
3. High Knees (3 sets x 30 seconds)
Quickly alternate bringing your knees up to your chest.
4. Jump Squats (3 sets x 10 reps)
Explosive squat jumps, landing softly.
5. Plank to Push-Up (3 sets x 10-12 reps)
Start in a plank, and transition into a push-up position, keeping your core stable.
6. Jumping Lunges (3 sets x 10 reps per leg)
Explosive lunge jumps for full-body conditioning.
Cooldown: Stretch and relax the body.
🧠 Additional Notes:
● Rest times: 30-60 seconds between sets. For conditioning, go faster with less rest.
● Adjust difficulty: You can make each exercise easier or harder based on your
fitness level by modifying reps, sets, or rest time.
● Form over speed: Prioritize proper form to avoid injury. Quality over quantity.
This full-body routine is designed to build strength, endurance, and explosiveness like Toji's
physical ability. You can scale it up or down as needed. Would you like it in a more detailed
format or a printable version?
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