My Socials
◆ Instagram: @mrfushiguro_
◆ TikTok: @mrfushiguro_
◆ Discord: @mrfushiguro#2583
◆ Snapchat: @mrfushiguro
◆ @youngla & @vzn & @villagehiddeniniron - Code “CU”
Mr.Fushiguro’s Training Program
Version 2.0
Physique Overview
Some key physique points include a big chest that pops through the compression shirt. Wide
shoulder/back with a tiny waist. Big arms along with defined abs. Lastly, some meaty, tree
trunks for our legs.
My Workout Splits
Monday - Push (Chest, Shoulders,
Triceps)
Tuesday - Pull (Back, Biceps)
Wednesday - Legs (Quad, Hamstring,
Calves)
Thursday - Active Rest (Light Cardio,
Stretch)
Friday - Chest & Back (My Favorite)
Saturday - Sarms (Shoulders, Arms)
Sunday - Legs (Quad, Hamstring,
Calves)
Also, Push-Up & Pull-Ups every morning as soon as you wake up. Helps you get out of bed
instead of wasting time on your phone for hours after your awake. Don’t forget about the pump
check after.
Don’t be afraid to ask me any questions.
Workout Routine
MONDAY
Alert:
Push Day
(Chest, Shoulder, Tricep)
Warm up: Using a resisting band,
stretch the shoulders. All different
directions.
Order Exercise Reps Sets Rest Session Session Session Session Notes:
(Sec) 1 (LB) 2 (LB) 3 (LB) 4 (LB) Muscle mind control is the
Date: Date: Date: Date: most important thing. Perfect
form. Increasing weight
comes after those!
1 Barbell Bench 6-8 4 60-120
2 Incline Dumbbell 8-10 3 60-120
3 High to Low Cable 10-12 3 60-120
flys
4 Smith Shoulder 8-12 3 60-90
Press
5 Skullcrushers 10-12 3 60-90
6 Tricep Rope 8-12 3 60-90
Pushdown
Don’t be afraid to ask me any questions.
TUESDAY
Alert:
Pull Day
(Back, Biceps)
Warm up: Using a resisting band,
stretch the shoulders. All different
directions.
Order Exercise Reps Sets Rest Session Session Session Session Notes:
(Sec) 1 (LB) 2 (LB) 3 (LB) 4 (LB) Muscle mind control is the
Date: Date: Date: Date: most important thing. Perfect
form. Increasing weight
comes after those!
1 Assisted Pull-ups AMRAP 4 60-120
2 Barbell Rows 8-10 3 60-120
3 Unilateral Cable 10-12 3 60-120
Pull Downs
4 Rear Delt Cable 10-12 3 60-90
Flys
5 Dumbell Curls 15-20 4 60-90
6 Cable Hammer 10-12 3 60-90
Curls
Don’t be afraid to ask me any questions.
WEDNESDAY
Alert:
Leg Day
(Quad, Hamstring, Calves)
Warm up: Using a resisting band,
stretch the shoulders. All different
directions.
Order Exercise Reps Sets Rest Session Session Session Session Notes:
(Sec) 1 (LB) 2 (LB) 3 (LB) 4 (LB) Muscle mind control is the
Date: Date: Date: Date: most important thing. Perfect
form. Increasing weight
comes after those!
1 Squat 5 5 120-
180
2 RDLs 6-8 4 60-120
3 Standing Calve 12-15 3 60-90
Raises
4 Leg Extensions 12-15 3 60-90
5 Lying Leg Curls 8-12 3 60-90
6 Hip Adduction + 8-12 3 60-90
Hip Abduction
Don’t be afraid to ask me any questions.
Friday
Alert:
Chest & Back Day
(My Favorite)
Warm up: Using a resisting band,
stretch the shoulders. All different
directions.
Order Exercise Reps Sets Rest Session Session Session Session Notes:
(Sec) 1 (LB) 2 (LB) 3 (LB) 4 (LB) Muscle mind control is the
Date: Date: Date: Date: most important thing. Perfect
form. Increasing weight
comes after those!
1 Dumbell Press 8-10 4 60-120
2 Smith Incline Press 10-12 3 60-120
3 Weighted Dips AMRAP 3 60-90
4 Assisted Pull-Ups AMRAP 3 60-90
5 Lat Pull Down 8-12 4 60-90
6 T-Bar Row 8-12 3 60-90
Don’t be afraid to ask me any questions.
SATURDAY
Alert:
SARMS Day
(Shoulders, Arms)
Warm up: Using a resisting band,
stretch the shoulders. All different
directions.
Order Exercise Reps Sets Rest Session Session Session Session Notes:
(Sec) 1 (LB) 2 (LB) 3 (LB) 4 (LB) Muscle mind control is the
Date: Date: Date: Date: most important thing. Perfect
form. Increasing weight
comes after those!
1 Dumbell Shoulder 8-10 4 60-120
Press
2 Rear Delt Flys 15-20 4 60-90
3 Skullcrushers 8-10 4 60-90
4 Single Arm Tricep 8-12 3 60-90
Pulldown
5 Incline Dumbell 10-12 4 60-90
Curls
6 Cable Hammer 10-12 3 60-90
Curls
Don’t be afraid to ask me any questions.
SUNDAY
Alert:
Leg Day
(Quad, Hamstring, Calves)
Warm up: Using a resisting band,
stretch the shoulders. All different
directions.
Order Exercise Reps Sets Rest Session Session Session Session Notes:
(Sec) 1 (LB) 2 (LB) 3 (LB) 4 (LB) Muscle mind control is the
Date: Date: Date: Date: most important thing. Perfect
form. Increasing weight
comes after those!
1 Squat 5 5 120-
180
2 RDLs 6-8 4 60-120
3 Standing Calve 12-15 3 60-90
Raises
4 Leg Extensions 12-15 3 60-90
5 Lying Leg Curls 8-12 3 60-90
6 Hip Adduction + 8-12 3 60-90
Hip Abduction
Don’t be afraid to ask me any questions.
MEAL PLAN
My Current Meal Plan to Maintain:
❖ Breakfast:
➢ some eggs
➢ meats
➢ fruit syrup (both glucose and fructose)
❖ Lunch
➢ meats
➢ lots of vegetables- doing big spinach salads doesn’t help my appetite,
but lots of lightly cooked carrots, mushrooms, peppers, pickled all in a
bowl is low calorie and really fills me up
➢ some sort of carb
❖ Snack
➢ honey
➢ milk
❖ Dinner
➢ meats, cheese, salsa, guac, etc
➢ another big bowl of vegetables
➢ milk
➢ lettuce
*A Breef of What I ate to Cut/Bulk*
Cutting:
❖ Protein bar 12g (Kellogg’s)
❖ 40-50g protein shake
❖ 25-30g protein turkey (5 or 6 slices)
❖ 40-50g protein shake
❖ Banana
❖ Either six eggs or two loaded peanut butter sandwiches (honey wheat bread)
❖ Cup of milk
❖ Add in bagels, yogurt, naked juice, and cheese for snacks
Bulking:
❖ protein bar (12-15g protein)
❖ first protein shake (50g)
❖ 25g protein turkey (sliced lunch meat is fine)/ or 6 eggs (30g of Protein if make “up”)
❖ a cup of chocolate milk (9g)
❖ second protein shake (50g)
❖ (25-30g protein) ground beef, salmon, or some type of fish + another cup of milk (9g)
Don’t be afraid to ask me any questions.
★ My Piece of Advice
★ As you become more comfortable with these exercises, you can gradually
increase your weight to continue to make progress.
★ Every morning I take: VZN Protein Powder & Oats
Before Workout: VZN Creatine, VZN Pre-Workout, VZN Pump Potion
(CODE: CU for 10% off)
Every Night I take: Magnesium, Zinc, Fish Oil, Ashwagandha, Vitamin D
★ It's also important to focus on eating enough protein and calories to
support your workouts and muscle growth. I use “Lose It!” app to track my
macros. Or you can reach out to me and I can help with coming up with a
meal plan that fits you.
★ I've tried intermittent fasting, keto diets, other calorie-tracking methods,
and big vs. small deficits. I've learned that for me, 4 meals a day of clean,
TRACKED calories (the main three meals plus a snack between lunch and
dinner because that's a significant gap) work well. Consume around
1g-1.2g of protein times your body weight. Wait three hours after eating
before going to sleep.
★ On a cut, I find splitting my training into MORE days per week fewer
muscles per day is good so you have less burden
each day and can train hard even in a deficit.
Lastly, I add more cardio in; outdoor biking is
awesome and sheds calories, and stair climber
also burns a ton.
★ Don’t forget to enjoy the process, have fun,
and don’t stress too much about every little thing
or you’re going to burn yourself out. Make it a
lifestyle, not an everyday task.
Good luck legends.
