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 Disclaimer
Copyright Disclaimer
The Toji Fushiguro character workout plan outlined in this document is an original
unofficial creation of Discipline Mentality and is not sponsored, endorsed, or
affiliated with Gege Akatumi, Shueisha publishing, or any other companies
associated with Jujutsu Kaisen.

Exercise is potentially dangerous. To minimize the risk for injury, please follow all
safety guidelines. Do not perform this program if you have pre-existing health
conditions without a doctor's clearance.

This workout plan is provided for informational and entertainment use only. It
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should not be considered professional advice. The author makes no warranties

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regarding the exercises described.

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No part of this document may be reproduced, distributed, posted online, or

transmitted in any form without express written permission from Discipline
Mentality. It may not be uploaded or shared on any website or platform.

Discipline Mentality is not a medical professional or a doctor. Always consult a

medical professional before starting any exercise program. Use of this information
is strictly at your own risk. Discipline Mentality will not assume any liability for direct
or indirect losses or damages that may result from the use of information contained
in this video, including, but not limited to economic loss, injury, illness, or death.

All rights reserved. Copyright 2023 by Discipline Media LLC.

.

Discipline Mentality Toji Fushiguro Training Program 2

Table of Contents
Program Overview 4
Training to Failure 7
F.A.Q 8
Exercise Tutorials 10
Warm Up 14

Split A - Week 1 16

Split A - Week 2 19
Split A - Week 3 22
Split A - Week 4 25
Split B - Week 1 28
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Split B - Week 2 33
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Split B - Week 3 38
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Split B - Week 4 43
Exercise Substitutions 48
Tools You May Need 51
Supplements I Use 53
Thank you 54
PROGRAM OVERVIEW
The focus of this program is obtaining the physique of Toji Fushiguro. This
means the focus is entirely on training to build a body like him.
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The program will consist purely of the following:

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Strength training using weights to build muscle

Weightlifting and improve strength. Increases muscle mass,
boost metabolism, and enhance bone density.

Exercises that uses bodyweight movements

Calisthenics and minimal equipment to build strength and
flexibility.

Why isn't there much variance in training? For this program, we'll keep things
simple. There's no need for boxing drills and such like in the Batman 2022 and
Baki Programs.

Discipline Mentality Toji Fushiguro Training Program 4

 Program Overview
The focus of this program is entirely to achieve a body like Toji. He's muscular
overall and can be compared to the likes of professional bodybuilders. Because of
this, we should train like bodybuilders to look like him. He has a V-Taper which is
what happens when you have a broad upper body with a small waist. So, in total,
the muscle groups we have to put an emphasis on training are the neck, traps,
delts, lats, and quads. Toji’s arms and abs are also a huge strong point so this
program is tailored to hit those muscle groups hard as well. However, we don’t
know how developed Toji’s legs are because of the clothes he wears, but we can
assume they’re above average, so we’ll train them at-least 1x a week. You may
notice this program is similar to Spiderman 2099. This is because Toji and Miguel’s
proportions are nearly identical. So, there is a lot of overlap in the training
necessary to get their looks.

Thick Neck
and Traps
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Wide Delts
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Large arms
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Massive Lats
Defined core

Small legs???

Discipline Mentality Toji Fushiguro Training Program 5

 Program Overview
For this program, there is 2 different splits that achieve the same goals but by
different methods. Both splits have an emphasis on the prominent muscle groups
listed above. It is necessary that you choose the split that works best for you based
on your preferences and experience. Feel free to switch between the splits
between 8 week periods to experiment and see which yields better results for you.
Both of these splits will create heavy fatigue, so proper rest and recovery is crucial.

Split A - 3 Day/Week High Intensity Upper/Lower Minimalist.

This split is for those who prefer to train less and to train hard. Inspired by Mike
Mentzer, nearly every set in this routine will be trained close or to failure in order to
obtain the most stimulus in a short amount of time. If you're new to the gym, and
don't know how to push your limits, this one may not be for you. I recommend this
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split if you you know how to train hard and have a busy life (Day to day job,
schools, other responsibilities, ect.) that may get in the way of your training. If you
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do choose to run this split, understand that you NEED to be training hard since its
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only 3 days a week.

Split B - 5 Day/Week High Volume Body Part Split

This split is for those who prefer to train more. Since this split is high volume,
training to failure will not be necessary for the majority of the exercises. If you're a
beginner, I recommend this split before trying Split A since you may not know your
limits yet or have perfected your form to train that hard.

IMPORTANT: Repeat each Split 2x (8 Weeks) Before Taking A Deload Week.

Discipline Mentality Toji Fushiguro Training Program 6

TRAINING TO FAILURE
In this program, there will be exercises that would best be done trained to failure.
Because of this, it is crucial you understand what training to failure really means and
what it looks like. For Split A, the majority of the exercises will be trained to failure
its especially necessary to look through this page if you choose that one.
There are two kinds of ways of achieving failure.
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1. Technical Failure (RPE 9/ 1 RIR) - Doing as many reps as you physically can in
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a single set while maintaining proper form meaning you cannot perform another
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rep without cheating on form, cutting ROM, having spotter assistance. Should be
used in compound movements such as bench press, pull ups, and squats. Holding
the eccentric (lowering phase) for each of these exercises is important to get the
most out of each rep. Training these compounds movements to absolute failure is
extremely dangerous so fail the sets with proper form (technical failure).

2. Absolute Failure (RPE 10/ 0 RIR)- Doing as many reps as you physically can
while ignoring the jurisdictions of proper form. Should be used in isolation
movements such as lateral raises and bicep curls. Since isolation movements train a
single muscle group, there is much less risk of injury of training to absolute failure
on these movements than if you were to train to absolute failure in a compound
movement.

13 Minute Video Explaining This If You Need It (I'm not affiliated with Revival
Fitness in anyway so all credits to him.): https://www.youtube.com/watch?
v=DhHzT5EXAkM
Discipline Mentality Toji Fushiguro Training Program 7
 F.A.Q.
1. What gym equipment do I need?

A: For this program in, all you need is access to barbells, dumbbells, and a pull up
bar. Ideally, you'll want to have a gym membership which is much cheaper than
buying your own equipment. If you're looking to purchase equipment, there is a list
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of Amazon Affiliate Links of gym equipment you may need on page 38.
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2. How do I know if I am progressing?

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A: Bodybuilding is a slow process and you have to accept that. It is hard to

determine if you're making progress visually from day to day or even week to
week. I'd recommend utilizing progress pictures every 1-2 months to see
differences. Remember, if you're consistently training hard, eating enough, and
getting enough sleep you are most likely progressing.

3. How much muscle can I expect to gain?

A: The amount of muscle you put on is determined by your genetics and how hard
you work. It can also be determined by if you've weight trained before. If you're
new to lifting, you can expect to put on more muscle mass than someone who has
been going to the gym for 3 years.

Discipline Mentality Toji Fushiguro Training Program 8

4. Should I cut or bulk?

A: For this specific program and most programs in general, you should be eating in
caloric surplus of 200-500 calories. Eating in a caloric surplus will build the most
muscle and allow the fastest recovery during rest days.

5. I'm getting sore from my workouts. Should I skip my training?

A: New stresses on the body such as from weightlifting will cause you to be sore.
You should be focusing as much as possible on recovery which includes: sleep,
stretching, and massaging/foaming sore muscles to minimize soreness as much as
possible. You should still train when you're sore, however, if the soreness prevents
you from completing exercises as you normally do, then I recommend skipping
until the soreness is gone. Muscle soreness is a part of training especially when you
start off, so you'll have to get used to working around it.

6. How should I implement this program?

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A: This program includes 2 separate 4 week splits that you repeat twice before
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deloading. You should choose the split that better fits your schedule and that
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you're more likely to follow through with. (Deloading is when you either take a
week off from training or train with much less intensity for a week for the purpose
of recovery)

Discipline Mentality Toji Fushiguro Training Program 9

Exercises Tutorials
Below is a list for every exercise in the training program, as well as a link for tutorial
on how to each one if needed. I am not affiliated with any of the channels I link.
Refer to these pages when you don't know how to do an exercise.

Exercise Muscles Worked Tutorial

latissimus dorsi,
rhomboids, and https://www.youtube.com/watch?
Barbell Row
trapezius, biceps, v=FWJR5Ve8bnQ
rear deltoids

pectoralis major and

https://www.youtube.com/watch?
Bench Press minor, anterior
v=4Y2ZdHCOXok
deltoids, triceps

https://www.youtube.com/watch?
Bicep Curl biceps brachii
v=ykJmrZ5v0Oo
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https://www.youtube.com/watch?
Boxing Drills Full Body
v=aPtehDspmf0&t=208s
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quadriceps,
hamstrings, glutes, https://www.youtube.com/shorts/lG3MsPmE
Bulgarian Split Squat
and stabilizing QQk
muscles of the core.

gastrocnemius and https://www.youtube.com/watch?

Calf Raise
soleus v=eMTy3qylqnE

pectoralis major and https://www.youtube.com/watch?

Chest Fly
anterior deltoids v=QENKPHhQVi4

triceps, chest, and https://www.youtube.com/watch?

Dips
shoulders v=yN6Q1UI_xkE

Discipline Mentality Toji Fushiguro Training Program 10

 Exercise Muscles Worked Tutorial

rectus abdominis https://www.youtube.com/watch?v=otOKB-

Double Crunch
and hip flexors iZ548

rear deltoids,
https://www.youtube.com/watch?
Face Pull rhomboids, rotator
v=V8dZ3pyiCBo
cuffs

brachialis,
https://www.youtube.com/shorts/cDKOkTT9
Hammer Curl brachioradialis, and
OnQ
biceps

rectus abdominis https://www.youtube.com/watch?

Hanging Leg Raise
and hip flexors v=RuIdJSVTKO4

https://www.youtube.com/shorts/ANKSmhT
Hamstring Curl hamstrings
0dTk
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latissimus dorsi, https://www.youtube.com/watch?

Lat Pulldown
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biceps, rear deltoids v=Z_3xHwuO8Tk

lateral deltoids and https://www.youtube.com/shorts/G-

Lateral Raise
traps piLwLu0d4

https://www.youtube.com/watch?
Leg Extension quadriceps
v=ljO4jkwv8wQ

neck flexors,
https://www.youtube.com/watch?
Neck Curl sternocleidomastoid,
v=FPO1wKDQUs8
scalene

splenius amd https://www.youtube.com/watch?

Neck Extension
trapezius v=FPO1wKDQUs8

Discipline Mentality Toji Fushiguro Training Program 11

 Exercise Muscles Worked Tutorial

anterior deltoids, https://www.youtube.com/watch?

Overhead Press
triceps v=F3QY5vMz_6I

Overhead Tricep https://www.youtube.com/shorts/8FNGBJU

triceps
Extension HfsA

latissimus dorsi, https://www.youtube.com/watch?

Pull Ups
biceps v=eGo4IYlbE5g

https://www.youtube.com/watch?
Reverse Wrist Curl forearm extensors
v=osYPwlBiCRM

hamstrings, glutes,
https://www.youtube.com/watch?
Romanian Deadlift and lower back
v=_oyxCn2iSjU
muscles
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latissimus dorsi,
https://www.youtube.com/watch?v=9ffaage-
Seal Row rhomboids, and
LjY
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trapezius, biceps
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gastrocnemius and https://www.youtube.com/watch?

Seated Calf Raise
soleus v=JbyjNymZOt0

https://www.youtube.com/watch?
Shoulder Shrug trapezius, neck
v=cJRVVxmytaM

quadriceps,
hamstrings, glutes, https://www.youtube.com/watch?
Squat
and lower back v=gcNh17Ckjgg
muscles

https://www.youtube.com/watch?
Stretching Full Body
v=sOuKeVuej9E

Discipline Mentality Toji Fushiguro Training Program 12

 Exercise Muscles Worked Tutorial

https://www.youtube.com/watch?v=2-
Tricep Push Down triceps
LAMcpzODU

https://www.youtube.com/watch?
Wrist Curl forearm flexors
v=3VLTzIrnb5g

latissimus dorsi, https://www.youtube.com/watch?

Wide Grip Pull Ups
biceps v=bHC16skSN6Q&t=349s

latissimus dorsi, https://www.youtube.com/watch?

Wide Grip Pulldowns
biceps v=5gL2XgHghLY

forearm flexors, https://www.youtube.com/watch?

Zottman Curl
extensors, biceps v=ZrpRBgswtHs

latissimus dorsi, https://www.youtube.com/watch?

Chin Up
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biceps v=brhRXlOhsAM
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Reverse Grip latissimus dorsi, https://www.youtube.com/watch?

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Pulldown biceps v=apzFTbsm7HU&t=61s

rear delts (obviously https://www.youtube.com/watch?

Rear Delt Fly
lol) v=EA7u4Q_8HQ0

https://www.youtube.com/watch?
Shrugs trapezius
v=cJRVVxmytaM&t=1s

https://www.youtube.com/watch?
Cable Crunch rectus abdominus
v=jBtiDLz0y7s

Discipline Mentality Toji Fushiguro Training Program 13

Warm Up
Before we look at how exactly you should warm up, it's important to understand the
purpose of warming up. Some reasons to warm up are:

1. Improved Performance
2. Increased Blood Flow
3. Enhance Muscle Flexibility
4. Injury Prevention
5. Reduced Muscle Stiffness
6. Mental Preparation
7. Post-Workout Recovery
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Clearly, warming up is crucial and skipping it is detrimental to your gains and if you
choose to skip warming up, you're only hurting yourself in the long run and are
bound to suffer from preventable injuries.

There's a variety of ways to warm up. The easiest and simple way is to do pyramid
sets in which you start your exercise with 1-3 light sets. For example, before benching
heavy in your working sets, you'd do the following: The Bar (45 LBS/20KG) for 20 reps
followed by a plate (135 LBS/61KG) for 10 reps before moving on to your working
sets. You can also warm up by using the following routine. You don't have to follow it
completely and just use it as a guideline until you feel ready to move on to the full
workout.

Discipline Mentality Toji Fushiguro Training Program 14

Warm Up

Exercise Sets Reps/Time Notes

Pick any machine such as a treadmill

LOW INTENSITY CARDIO N/A 5-10MIN or any form of cardio of your choice
to increase your heartrate.

Foam all the large muscle groups

FOAM ROLLING N/A 2-3MIN such as your lats, quads,
hamstrings, and calves.
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FRONT/BACK LEG SWING 2 12 12 each leg

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SIDE/SIDE LEG SWING 2 12 12 each leg

Squeeze traps throughout the

SHRUGS 2 15
movement

HEAD ROTATIONS
Do the movement slowly and let
(CLOCKWISE AND 1 1-2MIN
your neck warm up.
COUNTERCLOCKWISE)

Discipline Mentality Toji Fushiguro Training Program 15

 Split a - Week 1
DAY 1
SETS REPS RPE Rest Notes
Upper Body

Pull your elbows along your side. Use a

Wide Grip Pull Ups 6-12
3-5 shoulder width grip. Engage your entire
Or Wide Grip Lat 3 (FAIL) 9
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

Tuck elbows at a 45 degree angle and

Dumbell Bench 8-12 3-5 focus on controlling the weight as you go
2 9
Press (FAIL) MIN down and exploding on the upwards part
of the rep.

Chin Ups Or Pull as high up to get the full ROM in

6-12 3-5
Underhand Lat 2 9 order to engage the lats and biceps to
(FAIL) MIN
Pulldowns the maximum potential.

2-4 Pull your elbows to your sides. Use

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Rows 3 8-15 8
MIN dumbells, a barbell, or cables.
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Hold the dumbbell at a supine grip.

1-3 Maintain a stable posture whilst holding
Bicep Curls 3 8-15 8
MIN the weight and avoid using momentum.
Use weight you can handle.

1-3 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 10
MIN last few reps.

Tricep Overhead 1-3 Use a full range of motion. Cheat on the

3 FAIL 10
Extensions MIN last few reps.

2-3 . Avoid excessive swinging and keep

Hanging Leg Raises 3 FAIL 10
MIN your core stable.

Hold rope or bar attachment with both

2-3
Cable Crunches 3 10-20 8 hands behind head. Pull with your upper
MIN
back and don’t keep your back straight.

Discipline Mentality Toji Fushiguro Training Program 16

 Split a - Week 1
DAY 2
SETS REPS RPE Rest Notes
Legs and Shoulders

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 2 5-12 8
MIN quad activation as possible.

8-20 3-4 Feel the full stretch of your calves. Don't

Calf Raises 2 9
(FAIL) MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 2 8-12 8
MIN avoid rounding your back. Don't sacrifice
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form for weight.

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Use a full range of motion and lower the

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Leg Extension 2 FAIL 10 N/A speed of the lowering phase of the

exercise.

Raise dumbbells at an angle to your

3-5
Lateral Raises 1-2 FAIL 10 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled tempo.

12-30 3-5 The rear deltoids are a small muscle that
Rear Delt Flys 1-2 10
(FAIL) MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

1-3 Use correct form and a slow tempo to

Shrugs 3 8-15 7
MIN squeeze out each rep.

Discipline Mentality Toji Fushiguro Training Program 17

 Split a - Week 1
DAY 3
SETS REPS RPE Rest Notes
Accessories + Arms

Use a variation that works for you. You

1-3 can raise knees or legs, or do a laying
Hanging Leg Raises 4 12-20 8
MIN down position. Avoid excessive swinging
and keep your core stable.

1-3
Double Crunches 3 12-20 8 Pull your knees to your chest
MIN

Use very light weight with slow tempo as

3-4
Neck Curls 3 8 7 the neck is a sensitive area and improper
MIN
form can lead to serious injury
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Overhead Tricep 1-3

3 8-12 8 Use a full range of motion.
Extensions MIN
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2-4 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 10
MIN last few reps.

1 Decompresses the spine and builds grip

Deadhangs 2 1 MIN N/A
MIN strength.

Stretching N/A N/A N/A N/A N/A

Discipline Mentality Toji Fushiguro Training Program 18

 Split a - Week 2
DAY 1
SETS REPS RPE Rest Notes
Upper Body

Pull your elbows along your side. Use a

Wide Grip Pull Ups 6-12
3-5 shoulder width grip. Engage your entire
Or Wide Grip Lat 2 (FAIL) 9
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you go
Incline Dumbell 8-12 3-5
2 9 down and exploding on the upwards part
Bench Press (FAIL) MIN
of the rep. An incline of 15-30 Degrees is
good for the bench.

Chin Ups Or Pull as high up to get the full ROM in

6-12 3-5
Reverse Grip Lat 2 9 order to engage the lats and biceps to
(FAIL) MIN
Pulldowns the maximum potential.
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Try to keep wrists straight and avoid

8-12 3-5
Dips 2 9 locking out elbows for unnecessary joint
(FAIL) MIN
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stress. Keep back straight as well.

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2-4 Pull your elbows to your sides. Use

Rows 2 8-15 8
MIN dumbells, a barbell, or cables.

1-3
Tricep Pushdown 3 8-15 9 Use a full range of motion.
MIN

Overhead Tricep 1-3

3 8-15 9 Use a full range of motion.
Extension MIN

Use a variation that works for you. You

1-3 can raise knees or legs, or do a laying
Hanging Leg Raises 3 FAIL 10
MIN down position. Avoid excessive swinging
and keep your core stable.

Discipline Mentality Toji Fushiguro Training Program 19

Split a - Week 2
DAY 2
SETS REPS RPE Rest Notes
Legs and Shoulders

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 2 5-12 8
MIN quad activation as possible.

8-20 3-4 Feel the full stretch of your calves. Don't

Calf Raises 2 9
(FAIL) MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 2 8-12 8
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MIN avoid rounding your back. Don't sacrifice

form for weight.
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Use a full range of motion and lower the

2-4
Leg Extension 2 FAIL 10 speed of the lowering phase of the
MIN
exercise.

Raise dumbbells at an angle to your

3-5
Lateral Raises 2-3 FAIL 10 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled tempo.

12-30 3-5 The rear deltoids are a small muscle that
Rear Delt Flys 1-2 10
(FAIL) MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

1-3 Use correct form and a slow tempo to

Shrugs 3 8-15 7
MIN squeeze out each rep.

Discipline Mentality Toji Fushiguro Training Program 20

Split a - Week 2
DAY 3
Accessories + Active SETS REPS RPE Rest Notes
Recovery

Use a variation that works for you. You

1-3 can raise knees or legs, or do a laying
Hanging Leg Raises 3 12-20 8
MIN down position. Avoid excessive swinging
and keep your core stable.

1-3
Double Crunches 3 12-20 8 Pull your knees to your chest
MIN

Use very light weight with slow tempo as

3-4
Neck Curls 3 8 7 the neck is a sensitive area and improper
MIN
form can lead to serious injury
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Overhead Tricep 3-4

3 8-12 8 Use a full range of motion.
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Extensions MIN
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3-4 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 10
MIN last few reps.

1 1 Decompresses the spine and builds grip

Deadhangs 2 N/A
MIN MIN strength.

Discipline Mentality Toji Fushiguro Training Program 21

Split a - Week 3
DAY 1
SETS REPS RPE Rest Notes
Upper Body

Pull your elbows along your side. Use a

Wide Grip Pull Ups 8-12
3-5 shoulder width grip. Engage your entire
Or Wide Grip Lat 2 (FAIL) 9
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

Tuck elbows at a 45 degree angle and

focus on controlling the weight as you go
Incline Dumbbell 8-12 3-5
2 9 down and exploding on the upwards part
Bench Press (FAIL) MIN
of the rep. An incline of 15-30 Degrees is
good for the bench.

Chin Ups Or Pull as high up to get the full ROM in

8-12 3-5
Reverse Grip Lat 2 9 order to engage the lats and biceps to
(FAIL) MIN
Pulldowns the maximum potential.
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Try to keep wrists straight and avoid

8-12 3-5
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Dips 2 9 locking out elbows for unnecessary joint

(FAIL) MIN
stress. Keep back straight as well.
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2-4 Pull your elbows to your sides. Use

Rows 2 8-15 8
MIN dumbells, a barbell, or cables.

Hold the dumbbell at a supine grip.

8-15 1-3 Maintain a stable posture whilst holding
Bicep Curls 2 10
(FAIL) MIN the weight and avoid using momentum.
Use weight you can handle.

1-3
Tricep Pushdowns 3 8-15 8 Use a full range of motion.
MIN

Use a variation that works for you. You

2-4 can raise knees or legs, or do a laying
Hanging Leg Raises 4 FAIL 10
MIN down position. Avoid excessive swinging
and keep your core stable.

Discipline Mentality Toji Fushiguro Training Program 22

Split a - Week 3
DAY 2
SETS REPS RPE Rest Notes
Legs and Shoulders

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 2 5-12 8
MIN quad activation as possible.

10-20 3-4 Feel the full stretch of your calves. Don't

Calf Raises 2 9
(FAIL) MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 2 8-12 8
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MIN avoid rounding your back. Don't sacrifice

form for weight.
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Use a full range of motion and lower the

Leg Extension 1 FAIL 10 N/A speed of the lowering phase of the
exercise.

Raise dumbbells at an angle to your

3-5
Lateral Raises 2-3 FAIL 10 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled tempo.

12-30 3-5 The rear deltoids are a small muscle that
Rear Delt Flys 1-2 10
(FAIL) MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

1-3 Use correct form and a slow tempo to

Shrugs 3 10-15 7
MIN squeeze out each rep.

Discipline Mentality Toji Fushiguro Training Program 23

Split a - Week 3
DAY 3
SETS REPS RPE Rest Notes
Accessories + Arms

Use a variation that works for you. You

1-3 can raise knees or legs, or do a laying
Hanging Leg Raises 3 12-20 8
MIN down position. Avoid excessive swinging
and keep your core stable.

1-3
Double Crunches 3 12-20 8 Pull your knees to your chest
MIN

Use very light weight with slow tempo as

3-4
Neck Curls 3 8 7 the neck is a sensitive area and improper
MIN
form can lead to serious injury
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Overhead Tricep 2-4

3 8-12 8 Use a full range of motion.
Extensions MIN
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3-4 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 9
MIN last few reps.

1 1 Decompresses the spine and builds grip

Deadhangs 2 N/A
MIN MIN strength.

Discipline Mentality Toji Fushiguro Training Program 24

Split a - Week 4
DAY 1
SETS REPS RPE Rest Notes
Upper Body

Pull your elbows along your side. Use a

Wide Grip Pull Ups 8-15
3-5 shoulder width grip. Engage your entire
Or Wide Grip Lat 2 (FAIL) 9
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

Tuck elbows at a 45 degree angle and

Dumbell Bench 8-15 3-5 focus on controlling the weight as you go
2 9
Press (FAIL) MIN down and exploding on the upwards part
of the rep.

Chin Ups Or Pull as high up to get the full ROM in

8-15 3-5
Reverse Grip Lat 2 9 order to engage the lats and biceps to
(FAIL) MIN
Pulldowns the maximum potential.
@
El

2-4 Pull your elbows to your sides. Use

ite

Rows 2 8-15 8
MIN dumbells, a barbell, or cables.

Hold the dumbbell at a supine grip.

8-15 1-3 Maintain a stable posture whilst holding
Bicep Curls 2 10
(FAIL) MIN the weight and avoid using momentum.
Use weight you can handle.

1-3 Use a full range of motion. Cheat on last

Tricep Pushdowns 2 FAIL 10
MIN few reps.

Overhead Tricep 1-3 Use a full range of motion. Cheat on last

2 FAIL 10
Extension MIN few reps.

Hold rope or bar attachment with both

Cable Crunches 3 10-20 8 1-3 hands behind head. Pull with your upper
back and don’t keep your back straight.

Discipline Mentality Toji Fushiguro Training Program 25

Split a - Week 4
DAY 2
SETS REPS RPE Rest Notes
Legs and Shoulders

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 2 5-12 8
MIN quad activation as possible.

10-20 3-4 Feel the full stretch of your calves. Don't

Calf Raises 2 9
(FAIL) MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 2 8-12 8
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

Leg Extension 2 FAIL 10 N/A speed of the lowering phase of the
exercise.

Raise dumbbells at an angle to your

3-5
Lateral Raises 2 FAIL 10 scapular plane (30-45 degrees). Slightly
MIN
lean forward.

Use a lightweight at a controlled tempo.

12-30 3-5 The rear deltoids are a small muscle that
Rear Delt Flys 2 10
(FAIL) MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

1-3 Use correct form and a slow tempo to

Shrugs 3 10-15 7
MIN squeeze out each rep.

Discipline Mentality Toji Fushiguro Training Program 26

Split a - Week 4
DAY 3
SETS REPS RPE Rest Notes
Accessories + Arms

Use a variation that works for you. You

1-3 can raise knees or legs, or do a laying
Hanging Leg Raises 4 12-20 9
MIN down position. Avoid excessive swinging
and keep your core stable.

1-3
Double Crunches 4 12-20 9 Pull your knees to your chest
MIN

Use very light weight with slow tempo as

3-4
Neck Curls 3 8 7 the neck is a sensitive area and improper
MIN
form can lead to serious injury
@

Tricep Overhead 3-4

3 8-12 8 Use a full range of motion.
Extensions MIN
El
ite

3-4 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 10
MIN last few reps.

1 1 Decompresses the spine and builds grip

Deadhangs 2 N/A
MIN MIN strength.

Discipline Mentality Toji Fushiguro Training Program 27

 Split B - Week 1
DAY 1
Chest, Triceps, and SETS REPS RPE Rest Notes
Shoulders

Tuck elbows at a 45 degree angle and

2-4 focus on controlling the weight as you go
Bench Press 3 6-12 7
MIN down and exploding on the upwards part
of the rep.

Keep your core stable and keep your torso

2-4 upright. Press vertically and you can lean
Overhead Press 4 8-15 8
MIN slightly backwards to keep your head clear
from the weight.

1-3 Squeeze each rep and aim for the full

Chest Flys 3 12 7
MIN range of motion.
@

Try to keep wrists straight and avoid

El

2-4
Dips 3 8-12 7 locking out elbows for unnecessary joint
MIN
ite

stress. Keep back straight as well.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 8-20 8
MIN scapular plane. Slightly lean forward.

1-3
Tricep Pushdown 3 8-20 7 Use a full range of motion.
MIN

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 10-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 28

 Split B - Week 1
DAY 2
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 3 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 10-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 3 8-10 7
MIN avoid rounding your back. Don't sacrifice
@

form for weight.

El
ite

Use a full range of motion and lower the

1-3
Leg Extension 3 8-12 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Use very light weight with slow tempo as

1-3
Neck Curls 3 8-20 5 the neck is a sensitive area and improper
MIN
form can lead to serious injury

Discipline Mentality Toji Fushiguro Training Program 29

 Split B - Week 1
DAY 3
SETS REPS RPE Rest Notes
Back and Arms

Pull your elbows along your side. Use a

Wide Grip Pull Ups
2-4 shoulder width grip. Engage your entire
OR Wide Grip Lat 4 8-15 8
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

2-4 Pull your elbows to your sides. Use

Row 3 6-8 7
MIN dumbells, a barbell, or cables.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-4
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.
@

Pull your elbows as much as possible along

1-3
Face Pull 3 8-10 7 your sides. You should feel your rear delts
El

MIN
at the end of the movement.
ite

Hold the dumbbell at a supine grip.

1-3 Maintain a stable posture whilst holding
Dumbell Curl 3 8-12 7
MIN the weight and avoid using momentum.
Use weight you can handle.

Single Arm Iliac

Two Set Each Arm. Make sure to feel the
Pulldown OR LOW 1-3
3 8-20 8 full stretch of the lats by doing the entire
ROW MIN
range of motion.

Use correct form and a slow tempo to

Shrugs 3 8-15 7 1-3
squeeze out each rep.

3-4 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 10
MIN last few reps.

Discipline Mentality Toji Fushiguro Training Program 30

 Split B - Week 1
DAY 4
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 3 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 10-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 3 8-10 7
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

1-3
Leg Extension 3 8-12 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Hold rope or bar attachment with both

1-3
Cable Crunches 3 10-20 8 hands behind head. Pull with your upper
MIN
back and don’t keep your back straight.

Discipline Mentality Toji Fushiguro Training Program 31

 Split B - Week 1
DAY 5
Back, Biceps, and SETS REPS RPE Rest Notes
Shoulders

Wide Grip Pull Ups The purpose of doing these first is to pre-
2-4
OR Wide Grip Lat 4 8-15 8 exhaust the hamstrings/warm them up so
MIN
Pulldowns the quads are biased during the squats.

2-4 Focus on form over weight to get as much

Row 3 6-8 7
MIN quad activation as possible.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-4
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.

Hold the dumbbell at supine grip. Maintain

@

1-3 a stable posture whilst holding the weight

Dumbell Curl 3 8-12 7
MIN and avoid using momentum. Use weight
El

you can handle.

ite

Single Arm Iliac Two Set Each Arm. Make sure to feel the
1-3
Pulldown 3 8-20 8 full stretch of the lats by doing the entire
MIN
range of motion.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 8-20 8
MIN scapular plane. Slightly lean forward.

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 8-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 32

Split B - Week 2
DAY 1
Chest, Triceps, and SETS REPS RPE Rest Notes
Shoulders

Tuck elbows at a 45 degree angle and

2-4 focus on controlling the weight as you go
Bench Press 3 6-12 7
MIN down and exploding on the upwards part
of the rep.

Keep your core stable and keep your torso

2-4 upright. Press vertically and you can lean
Overhead Press 4 8-15 8
MIN slightly backwards to keep your head clear
from the weight.

1-3 Squeeze each rep and aim for the full

Chest Flys 3 12 7
MIN range of motion.
@

Try to keep wrists straight and avoid

El

2-4
Dips 3 8-12 7 locking out elbows for unnecessary joint
MIN
ite

stress. Keep back straight as well.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 10-20 8
MIN scapular plane. Slightly lean forward.

1-3
Tricep Pushdown 3 10-20 7 Use a full range of motion.
MIN

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 12-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 33

Split B - Week 2
DAY 2
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 3 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 12-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 3 8-10 7
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

1-3
Leg Extension 3 8-12 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Use very light weight with slow tempo as

1-3
Neck Curls 3 8-20 5 the neck is a sensitive area and improper
MIN
form can lead to serious injury

Hold rope or bar attachment with both

1-3
Cable Crunches 3 10-20 7 hands behind head. Pull with your upper
MIN
back and don’t keep your back straight.

Discipline Mentality Toji Fushiguro Training Program 34

Split B - Week 2
DAY 3
SETS REPS RPE Rest Notes
Back and Arms

Pull your elbows along your side. Use a

Wide Grip Pull Ups
2-5 shoulder width grip. Engage your entire
OR Wide Grip Lat 4 8-15 8
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

2-5 Pull your elbows to your sides. Use

Row 3 6-10 7
MIN dumbells, a barbell, or cables.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-5
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.
@

Pull your elbows as much as possible along

1-3
Face Pull 3 8-12 7 your sides. You should feel your rear delts
El

MIN
at the end of the movement.
ite

Hold the dumbbell at a supine grip.

1-3 Maintain a stable posture whilst holding
Dumbell Curl 3 8-12 7
MIN the weight and avoid using momentum.
Use weight you can handle.

Single Arm Iliac

Two Set Each Arm. Make sure to feel the
Pulldown OR LOW 1-3
3 10-20 8 full stretch of the lats by doing the entire
ROW MIN
range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 8-15 7
MIN squeeze out each rep.

3-4 Use a full range of motion. Cheat on the

Tricep Pushdowns 3 FAIL 10
MIN last few reps.

Discipline Mentality Toji Fushiguro Training Program 35

Split B - Week 2
DAY 4
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 3 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 12-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 3 8-10 7
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

1-3
Leg Extension 3 8-15 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Hold rope or bar attachment with both

1-3
Cable Crunches 4 10-20 7 hands behind head. Pull with your upper
MIN
back and don’t keep your back straight.

Discipline Mentality Toji Fushiguro Training Program 36

Split B - Week 2
DAY 5
Back, Biceps, and SETS REPS RPE Rest Notes
Shoulders

Wide Grip Pull Ups The purpose of doing these first is to pre-
2-4
OR Wide Grip Lat 4 8-15 8 exhaust the hamstrings/warm them up so
MIN
Pulldowns the quads are biased during the squats.

2-4 Focus on form over weight to get as much

Row 3 6-8 7
MIN quad activation as possible.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-4
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.

Hold the dumbbell at supine grip. Maintain

@

1-3 a stable posture whilst holding the weight

Dumbell Curl 3 8-12 7
MIN and avoid using momentum. Use weight
El

you can handle.

ite

Single Arm Iliac Two Set Each Arm. Make sure to feel the
1-3
Pulldown 3 10-20 8 full stretch of the lats by doing the entire
MIN
range of motion.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 10-20 8
MIN scapular plane. Slightly lean forward.

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 10-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 37

Split B - Week 3
DAY 1
Chest, Triceps, and SETS REPS RPE Rest Notes
Shoulders

Tuck elbows at a 45 degree angle and

2-4 focus on controlling the weight as you go
Bench Press 3 6-12 7
MIN down and exploding on the upwards part
of the rep.

Keep your core stable and keep your torso

2-4 upright. Press vertically and you can lean
Overhead Press 3 8-12 8
MIN slightly backwards to keep your head clear
from the weight.

1-3 Squeeze each rep and aim for the full

Chest Flys 3 12 7
MIN range of motion.
@

Try to keep wrists straight and avoid

El

2-4
Dips 3 8-15 7 locking out elbows for unnecessary joint
MIN
ite

stress. Keep back straight as well.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 10-20 8
MIN scapular plane. Slightly lean forward.

Overhead Tricep 1-3

4 12-20 7 Use a full range of motion.
Extension MIN

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 12-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 38

Split B - Week 3
DAY 2
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 3 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 12-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 3 8-10 7
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

1-3
Leg Extension 3 8-15 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Use very light weight with slow tempo as

Neck Curls 3 8-20 5 1-3 the neck is a sensitive area and improper
form can lead to serious injury

Discipline Mentality Toji Fushiguro Training Program 39

Split B - Week 3
DAY 3
SETS REPS RPE Rest Notes
Back and Biceps

Pull your elbows along your side. Use a

Wide Grip Pull Ups
2-5 shoulder width grip. Engage your entire
OR Wide Grip Lat 4 8-15 8
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

2-5 Pull your elbows to your sides. Use

Row 3 6-10 7
MIN dumbells, a barbell, or cables.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-5
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.
@

Pull your elbows as much as possible along

1-3
Face Pull 3 8-15 7 your sides. You should feel your rear delts
El

MIN
at the end of the movement.
ite

Hold the dumbbell at a supine grip.

1-3 Maintain a stable posture whilst holding
Dumbell Curl 3 8-12 7
MIN the weight and avoid using momentum.
Use weight you can handle.

Single Arm Iliac

Two Set Each Arm. Make sure to feel the
Pulldown OR LOW 1-3
3 10-20 8 full stretch of the lats by doing the entire
ROW MIN
range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 8-15 7
MIN squeeze out each rep.

Discipline Mentality Toji Fushiguro Training Program 40

Split B - Week 3
DAY 4
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 3 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 12-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 3 8-12 7
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

1-3
Leg Extension 4 8-15 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Discipline Mentality Toji Fushiguro Training Program 41

Split B - Week 3
DAY 5
Back, Biceps, and SETS REPS RPE Rest Notes
Shoulders

Wide Grip Pull Ups The purpose of doing these first is to pre-
2-4
OR Wide Grip Lat 4 8-15 8 exhaust the hamstrings/warm them up so
MIN
Pulldowns the quads are biased during the squats.

2-4 Focus on form over weight to get as much

Row 3 6-8 7
MIN quad activation as possible.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-4
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.

Hold the dumbbell at supine grip. Maintain

@

1-3 a stable posture whilst holding the weight

Dumbell Curl 3 8-12 7
MIN and avoid using momentum. Use weight
El

you can handle.

ite

Single Arm Iliac Two Set Each Arm. Make sure to feel the
1-3
Pulldown 3 12-20 8 full stretch of the lats by doing the entire
MIN
range of motion.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 12-20 8
MIN scapular plane. Slightly lean forward.

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 12-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 42

Split B - Week 4
DAY 1
Chest, Triceps, and SETS REPS RPE Rest Notes
Shoulders

Tuck elbows at a 45 degree angle and

2-4 focus on controlling the weight as you go
Bench Press 4 6-12 7
MIN down and exploding on the upwards part
of the rep.

Keep your core stable and keep your torso

2-4 upright. Press vertically and you can lean
Overhead Press 4 8-12 8
MIN slightly backwards to keep your head clear
from the weight.

1-3 Squeeze each rep and aim for the full

Chest Flys 4 12 7
MIN range of motion.
@

Try to keep wrists straight and avoid

El

2-4
Dips 4 8-15 7 locking out elbows for unnecessary joint
MIN
ite

stress. Keep back straight as well.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 10-20 8
MIN scapular plane. Slightly lean forward.

Overhead Tricep 1-3

4 12-20 7 Use a full range of motion.
Extension MIN

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 12-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 43

Split B - Week 4
DAY 2
SETS REPS RPE Rest Notes
Legs and Abs

The purpose of doing these first is to pre-

1-3
Hamstring Curls 2 8-15 7 exhaust the hamstrings/warm them up so
MIN
the quads are biased during the squats.

3-5 Focus on form over weight to get as much

Squats 4 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 4 12-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 4 8-10 7
@

MIN avoid rounding your back. Don't sacrifice

form for weight.
El
ite

Use a full range of motion and lower the

1-3
Leg Extension 4 8-15 7 speed of the lowering phase of the
MIN
exercise.

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

Use very light weight with slow tempo as

1-3
Neck Curls 3 8-20 5 the neck is a sensitive area and improper
MIN
form can lead to serious injury

Discipline Mentality Toji Fushiguro Training Program 44

Split B - Week 4
DAY 3
SETS REPS RPE Rest Notes
Back and Arms

Pull your elbows along your side. Use a

Wide Grip Pull Ups
2-5 shoulder width grip. Engage your entire
OR Wide Grip Lat 4 8-15 8
MIN core throughout the movement. Use a
Pulldowns
wide grip to bias the lats.

2-5 Pull your elbows to your sides. Use

Row 4 6-10 7
MIN dumbells, a barbell, or cables.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-5
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.
@

Pull your elbows as much as possible along

1-3
Face Pull 4 8-15 7 your sides. You should feel your rear delts
El

MIN
at the end of the movement.
ite

Hold the dumbbell at a supine grip.

1-3 Maintain a stable posture whilst holding
Dumbell Curl 4 8-12 7
MIN the weight and avoid using momentum.
Use weight you can handle.

Single Arm Iliac

Two Set Each Arm. Make sure to feel the
Pulldown OR LOW 1-3
4 10-20 8 full stretch of the lats by doing the entire
ROW MIN
range of motion.

1-3 Use correct form and a slow tempo to

Shrugs 3 8-15 7
MIN squeeze out each rep.

Overhead Tricep 1-3

3 8-15 7 Use a full range of motion.
Extensions MIN

Discipline Mentality Toji Fushiguro Training Program 45

Split B - Week 4
DAY 4
SETS REPS RPE Rest Notes
Legs and Abs

3-5 Focus on form over weight to get as much

Squats 4 6-8 7
MIN quad activation as possible.

1-3 Feel the full stretch of your calves. Don't

Calf Raises 4 12-20 7
MIN bounce.

Brace your lats. Keep your chest tall. Keep

3-5 your back straight throughout the lift and
Romanian Deadlifts 4 8-12 7
MIN avoid rounding your back. Don't sacrifice
form for weight.

Use a full range of motion and lower the

@

1-3
Leg Extension 4 8-15 7 speed of the lowering phase of the
MIN
El

exercise.
ite

Use a variation that works for you. You can

1-3 raise knees or legs, or do a laying down
Hanging Leg Raises 4 10-20 7
MIN position. Avoid excessive swinging and
keep your core stable.

2-4
Double Crunches 4 10-25 8 Pull your knees to your chest.
MIN

Discipline Mentality Toji Fushiguro Training Program 46

Split B - Week 4
DAY 5
Back, Biceps, and SETS REPS RPE Rest Notes
Shoulders

Wide Grip Pull Ups The purpose of doing these first is to pre-
2-4
OR Wide Grip Lat 4 8-15 8 exhaust the hamstrings/warm them up so
MIN
Pulldowns the quads are biased during the squats.

2-4 Focus on form over weight to get as much

Row 4 6-8 7
MIN quad activation as possible.

Pull as high up to get the full ROM in order

Chin Ups or Reverse 2-4
4 8-15 8 to engage the lats and biceps to the
Grip Lat Pulldowns MIN
maximum potential.

Hold the dumbbell at supine grip. Maintain

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1-3 a stable posture whilst holding the weight

Dumbell Curl 4 8-12 7
MIN and avoid using momentum. Use weight
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you can handle.

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Single Arm Iliac Two Set Each Arm. Make sure to feel the
1-3
Pulldown 4 12-20 8 full stretch of the lats by doing the entire
MIN
range of motion.

1-3 Raise dumbbells at an angle to your

Lateral Raises 4 12-20 8
MIN scapular plane. Slightly lean forward.

Use a lightweight at a controlled tempo.

1-3 The rear deltoids are a small muscle that
Rear Delt Fly 4 12-20 8
MIN requires perfect form to stimulate fully.
Train this hard to get the 3D shoulder look.

Discipline Mentality Toji Fushiguro Training Program 47

 Exercise substitutions

Exercise Substitutions
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Barbell Row Dumbbell Rows, T-Bar Rows, Cable Rows

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Bench Press Dumbbell Bench Press, Incline Bench Press, Push-Ups

Bicep Curl Hammer Curls, EZ-Bar Curls

Bulgarian Split Squat Lunges, Step-Ups, Leg Press

Seated Calf Raises, Donkey Calf Raises, Calf Press on

Calf Raise
Leg Press Machine

Chest Fly Pec Deck Machine, Cable Crossovers, Dumbbell Flyes

Chin Ups Pull-Ups, Assisted Chin-Ups, Lat Pulldowns

Assisted Dips, Bench Dips, Tricep Push-Ups, Decline

Dips
Push-Ups

Double Crunch Russian Twists, Hanging Leg Raises, Planks

Discipline Mentality Toji Fushiguro Training Program 48

 Exercise Substitutions

Face Pull Rear Delt Flyes, Bent-Over Lateral Raises, Upright Rows

Hammer Curl Alternating Dumbbell Curls, EZ-Bar Reverse Curls

Romanian Deadlifts, Glute-Ham Raises, Leg Curls on a

Hamstring Curls
Machine

Lat Pulldown Pull-Ups, Chin-Ups, Assisted Pull-Ups

Front Raises, Bent-Over Lateral Raises, Cable Lateral

Lateral Raise
Raises

Leg Extension Leg Press, Squats, Lunges

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Neck Curl Neck Extension, Dumbbell Shrugs, Upright Rows

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Neck Extension Neck Curl, Dumbbell Shrugs, Upright Rows

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Overhead Press Dumbbell Shoulder Press, Push Press, Arnold Press

Overhead Tricep Extension Tricep Dips, Skull Crushers, Close-Grip Bench Press

Pull Ups Chin-Ups, Assisted Pull-Ups, Lat Pulldowns

Reverse Wrist Curl Wrist Curls, Reverse EZ-Bar Curls

Romanian Deadlift Stiff-Leg Deadlift, Good Mornings, Hyperextensions

Rows Bent-Over Rows, Seated Rows, T-Bar Rows

Seal Row Bent-Over Rows, T-Bar Rows, Dumbbell Rows

Standing Calf Raises, Donkey Calf Raises, Leg Press

Seated Calf Raise
Calf Raises

Discipline Mentality Toji Fushiguro Training Program 49

 Exercise Substitutions

Shoulder Shrug Dumbbell Shrugs, Barbell Shrugs, Cable Shrugs

Squat Front Squats, Hack Squats, Leg Press

Tricep Push Down Tricep Dips, Skull Crushers, Close-Grip Bench Press

Wrist Curl Reverse Wrist Curls, Plate Pinches, Farmer's Walks

Wide Grip Pull Ups Wide Grip Pulldowns

Wide Grip Pulldowns Wide Grip Pull Ups, Assisted Wide Grip Pull Ups

Hammer Curls, Alternating Dumbbell Curls, Reverse

Zottman Curl
Curls
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Chin Up Assisted Chin-Ups, Reverse Grip Pulldowns

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Reverse Grip Pulldown Chin Ups, Assisted Chin-Ups

Face Pulls, Bent-Over Lateral Raises, Reverse Pec Deck

Rear Delt Fly
Flyes

Leg Raises, Weighted Crunches, Double Crunches,

Cable Crunches
Planks, Russian Twists, V-Ups, Sit-ups

Discipline Mentality Toji Fushiguro Training Program 50

 Tools You May Need
The following products are given via Amazon affiliate links. An Amazon affiliate link
is a link given to creators such as myself. If you choose to purchase these products,
it will support me as I will earn a percentage of the cost you spent at NO EXTRA
@

COST to you. So, if you use any of theses affiliate link to buy something, you're
really helping me out. Gym equipment is expensive, so ideally you'll want a
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membership to I've stated earlier. But if you're like me and prefer a home gym I
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understand and the following pages will make shopping for equipment a lot easier.
For the products, I only picked the top sellers with the highest reviews. But again, I
highly recommend you invest in a gym membership at first, since it is much cheaper,
and will save you a lot more money in the short-term.

Discipline Mentality Toji Fushiguro Training Program 51

 Tools You May Need
Product Price Link

Neoprene Dumbbell Sets (Lightweight Sets,

$9.63 - $123.36 https://amzn.to/44Zk1vB
good for beginners)

Metal Dumbbell Sets (Up to 75 LBS) $5.99 - $281.99 https://amzn.to/43GvAXy

Flat Bench $52.43 https://amzn.to/4707utH

Adjustable Bench $149.99 https://amzn.to/3YbawqR

@

$249.00 (17%
Lifting Rack (Cheapest One I could find) https://amzn.to/3rSCFqs
OFF)
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ite

Lifting Belt $34.97 (30% OFF) https://amzn.to/3q4tPp8

Lifting Gloves $13.95 https://amzn.to/3Qhpytc

Barbell $59.99 https://amzn.to/44WVsiK

Iron Plates (45 LB Plates) $74.73 (17% OFF) https://amzn.to/4737kl7

Rubber Plates (10 LB to 55 LB Pairs) $39.33 - $112.31) https://amzn.to/3OveaIX

$179.99 (10%
Punching Bag https://amzn.to/3QdhObC
OFF)

Discipline Mentality Toji Fushiguro Training Program 52

 Supplements I Use
@

Supplement Price Link

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ite

Creatine $44.99 https://amzn.to/3XmeZ9X

Protein Powder $37.32 https://amzn.to/3Xmo2rn

L-Arginine $17.99 https://amzn.to/3CNDmno

Collagen $38.20 https://amzn.to/3Dxv3fI

Ashwagandha $13.04 https://amzn.to/3KfDZKK

Discipline Mentality Toji Fushiguro Training Program 53

 THANK YOU!
I try to make these workout programs as valuable as possible so you guys can get
closer to your dream physiques. Feel free to contact me via my numerous social
@

medias or on the discord. If you decide to showcase your progress using this
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program or any other program I create, please @ me or directly tag me, I'd love to
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shout you out! If you have any additional questions or concerns about anything ask
it in any of the channels on the discord and if your question remains unanswered
please DM me I'll try to get to you. Ultimately, however, you are responsible for
your own progress and the only person that can put in the work is you.
Join the Self Improvement Discord Server by using this link: discord.gg/disciplined

If you want to support me you can follow me on my socials.

@disciplinementality on all socials

But seriously, thank you for all the support it means the world to me.

Discipline Mentality Toji Fushiguro Training Program 54