Workout Routine

Free

Toji Routine

by mandiblecalavera

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Non-Curse User Chest, Triceps, and Circuit

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

incline bench press

3×5

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

fly

3×5

wide-grip push-ups

Set
Reps
Rest time
1
10
120 sec

wide-grip push-ups

1×10

Incline Dumbbell Hex Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

Incline Dumbbell Hex Press

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

lat pulldown

1×10

Non-Curse User Legs, Calves, and Circuit

Goblet Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Goblet Squat

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lunge

3×10

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

elevated glute bridge

3×10

Kettlebell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Kettlebell Deadlift

3×10

Non-Curse User Abs, Core, and Circuit

bicycle crunches

Set
Reps
Rest time
1
10
120 sec

bicycle crunches

1×10

Weighted Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

Weighted Russian Twists

1×10

plank

Set
Time
Rest time
1
30 sec
120 sec

plank

1×30 s

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Leg raises

2×10