TOJI PHYSIQUE PROGRAM

Exercise Name Sets Reps Weight (Week 1)Weight (Week 2)Weight (Week 3)Weight (Week 4)Rest Time Notes Frequency Type Activity Duration Intensity Notes
2-3x/week Functional Cardio Sled Pushes (20 yds per round) 10-15 min High Rest 1-2 minutes between rounds.
Day 1: Push - Chest, Shoulders, Triceps Functional Cardio Battle Ropes (20s work, 40s rest) 10-15 min High Complete 6-8 rounds.
Smith Machine Incline Bench 3 6-12 60-90 sec Focus on controlled tempo. Functional Cardio Farmer’s Carries (50-100 ft per round) 10-15 min Moderate-High Use heavy dumbbells or kettlebells.
Pec Deck 3 6-12 60-90 sec Adjust seat height to target mid-pecs. HIIT Bike Intervals (20s sprint, 40s rest) 10-15 min Very High Perform 6-10 rounds.
Low to High SA Chest Fly (Cable) 3 6-12 60-90 sec Emphasize the stretch and contraction. HIIT Sprint Intervals (30s sprint, 90s rest) 10-15 min Very High Perform 6-8 rounds.
Shoulder Press (Machine) 3 6-12 60-90 sec Full range of motion for delts. Steady-State Cardio Brisk Incline Walk (8-12% incline) 20-30 min Moderate Maintain a pace of 3-4 mph.
Lateral Raises 3 6-12 60-90 sec Keep elbows slightly bent, avoid swinging. Steady-State Cardio Cycling or Rowing (steady pace) 20-30 min Low-Moderate Keep heart rate steady.
SA Tricep Extension 3 6-12 60-90 sec Use cables or dumbbells. MMA-Inspired Cardio Heavy Bag Work (punch/kick combos) 3-min rounds Moderate-High Complete 5-8 rounds, rest 1 minute between.
Dips 3 AMRAP 60-90 sec Assisted dips if needed for failure.

Abs - Hanging Leg Raises 3 AMRAP 60-90 sec Focus on slow, controlled movement. How to Use This:
Choose any 2-3 sessions per week from the options provided.
Day 2: Pull - Back, Biceps Mix and match based on your goals or preferences (e.g., steady-state for recovery, HIIT for fat loss, functional cardio for power).
Lat Pulldown 3 6-12 60-90 sec Use a wide grip, pull to upper chest.
T-Bar Cable Row 3 6-12 60-90 sec Focus on squeezing the shoulder blades.
Single Arm Cable Row (45°) 3 6-12 60-90 sec Rotate slightly to engage lats fully.
Lat Pushdown (Cable) 3 6-12 60-90 sec Use straight arms, focus on lat contraction.
Rear Delt Fly (on Pec Deck) 3 6-12 60-90 sec Adjust handles for full rear delt stretch.
Dumbbell Curl 3 6-12 60-90 sec Focus on supinating at the top.
Barbell Curl (Straight Bar) 3 6-12 60-90 sec Keep elbows tight to sides.
Back Extension 3 6-12 60-90 sec Weighted for added difficulty if possible.
Abs - Cable Crunch 3 AMRAP 60-90 sec Kneel and use a rope attachment.

Day 3: Legs - Quads, Hamstrings, Calves, Core

Deep Smith Machine Squat 3 6-12 60-90 sec Go below parallel for maximum activation.
DB RDL 3 6-12 60-90 sec Bring hips back and avoid rounding back
Leg Extension 3 6-12 60-90 sec Focus on slow eccentric for quads.
Calf Raises 3 6-12 60-90 sec Full range of motion, pause at the top.
Abs - Decline Bench Sit-Up 3 AMRAP 60-90 sec Add weight for increased difficulty.
Abs - Plank Hold 3 30-60 sec 60-90 sec Maintain a flat back, engage core fully.

Day 4: Push - Chest, Shoulders, Triceps

Smith Machine Incline Bench 3 6-12 60-90 sec Focus on upper chest activation.
Pec Deck 3 6-12 60-90 sec Squeeze at the top for peak contraction.
Low to High SA Chest Fly (Cable) 3 6-12 60-90 sec Keep arms slightly bent throughout motion.
Shoulder Press (Machine) 3 6-12 60-90 sec Keep core engaged, avoid arching back.
Lateral Raises 3 6-12 60-90 sec Control the motion to avoid momentum.
SA Tricep Extension 3 6-12 60-90 sec Fully extend arm for maximum tricep engagement.
Dips 3 AMRAP 60-90 sec Lean forward slightly for chest emphasis.
Abs - Hanging Knee Raises 3 AMRAP 60-90 sec Control the descent to avoid swinging

Day 5: Pull - Back, Biceps

Lat Pulldown 3 6-12 60-90 sec Use a wide grip, pull towards upper chest.
T-Bar Cable Row 3 6-12 60-90 sec Focus on squeezing the shoulder blades.
Single Arm Cable Row (45°) 3 6-12 60-90 sec Focus on squeezing lats at the top.
Lat Pushdown (Cable) 3 6-12 60-90 sec Use straight arms for maximum lat activation.
Rear Delt Fly (on Pec Deck) 3 6-12 60-90 sec Focus on rear delts, not traps.
Dumbbell Curl 3 6-12 60-90 sec Perform slowly for better control.
Barbell Curl (Straight Bar) 3 6-12 60-90 sec Keep elbows tight, avoid swaying.
Back Extension 3 6-12 60-90 sec Use bodyweight or add resistance.
Abs - Cable Side Bends 3 AMRAP 60-90 sec Use cable machine to target obliques.

Optional: Day 6 (Legs/Weak Points)

Repeat leg day or focus on weaker areas like forearms, abs, or calves.

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