Uploaded August 2023 | Updated September 2026, 2 weeks ago

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If you want to support my work: ko-fi.com/naturalhypertrophy
Guts training program: youtube.com/watch?v=bqcRtC3bbK8&t=446s
Full Toji program below:

Stage 1:
Monday:
Push-ups 3xAMRAP + DB shrugs 3x10-15
Lateral raises 4x6-12 + Reverse crunches 4xAMRAP
Chin-ups 3xAMRAP + Split-squats 3x8-12

Wednesday:
DB OHP 3x6-10 + Neck curls 3x15-20
DB rows 4x8-12 + Cable katana extensions 4x10-15
Reverse flies 3x12-15 + Hammer curls 3x6-10

Friday:
DB bench 3x6-10 + Cable curls 3x8-12
Pullovers 3x8-12 + Russian twists 3xAMRAP
Upright rows 4x10-15 + Goblet squats 4x8-12


Stage 2:
Monday:
Weighted dips 4x4-8 + Power shrugs 4x6-10
Cable lateral raises 4x6-12 + Weighted sit-ups 4x8-12
Weighted chin-ups 4x6-10 + Split-squats 4x8-12

Wednesday:
DB OHP 4x6-10 + Hammer curls 4x6-12
Cable katana extensions 4x10-15 + Neck curls 4x15-20
Krock rows 4x8-12 + Machine reverse flies 4x12-15

Friday:
Close grip bench 4x6-10 + EZ bar preacher curls 4x6-12
Pullovers 4x8-12 + Weighted Russian twists 4x10-15
Upright rows 4x10-15 + Leg press 4x8-12


Stage 3:
Monday:
Weighted dips 4x4-8 + Power shrugs 4x6-10
Cable lateral raises 4x6-12 + Weighted sit-ups 4x8-12
Weighted chin-ups 4x6-10 + Split-squats 4x8-12

Wednesday:
DB OHP 4x6-10 + Hammer curls 4x6-12
Cable katana extensions 4x10-15 + Neck curls 4x15-20
Krock rows 4x8-12 + Machine reverse flies 4x12-15

Friday:
Close grip bench 3x6-10 + EZ bar preacher curls 3x6-12
Pullovers 3x8-12 + Weighted Russian twists 3x10-15
Upright rows 3x10-15 + Leg press 3x8-12

Saturday:
Machine shoulder press 3x8-12 + Neck extensions 3x15-20
Incline DB rows 3x6-10 + Triceps pushdowns 3x8-12
Farmers walks 3x30m + Y raises 3x8-12