Toji Fushiguro Training Plan: Real Life Jujutsu Kaisen Workouts
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In this episode of the Anime Training series, we cover the most aesthetic anime character of all time - Toji Fushiguro, from the Jujutsu Kaisen anime series!
This was a highly requested topic, and after the performance of the Toji workout video on our channel, I figured we would go more in-depth!
This workout aims to achieve Toji Fushiguro's proportions and performance—aesthetics, athletic ability, and the conditioning he has in the series.
Take a look at some of our other JJK workouts on the site!
Let's get into the breakdown, starting with the physical stats and physique ranking!
Toji Fushiguro Physical Stats
Name: Toji Fushiguro
Height: 6'1
Weight: 190lbs
Abilities: Heavenly restriction
Alright, let's talk about it!
Toji Fushiguro is, overall, a common man who is known to be cool-headed and confident.
But the one thing that stood out about him is his physique—he has the most aesthetic body type in all of anime (sorry, Saitama)...
When we look at overall aesthetics, we look for the usual features: broad shoulders, a smaller waist, and proportional muscle definition.
Which is actually all that Toji Fushiguro has!
While some may argue, "Insanely buff bodybuilders have the same physique as well. Wouldn't they be aesthetic, too?"
Short answer… not really.
Usually, the leaner, more naturally looking physique takes the cake. But Toji has all the characteristics, with the functionality of the icing on the cake, being a combat expert, insanely quick, strong, and explosive.
Mind you, he isn't anything special in terms of latent abilities. So, huge Rock Lee moment.
Toji has an MMA fighter build. Personally, I think Leon Edwards was the reference in his physique. You know the trend.
Toji Fushiguro Feats
This will be the core of our workout research. Let's take a look at some notable feats seen in the manga and anime
Here's what we got according to his wiki:
Combat Feats
Despite not having any special abilities, he was among the most elite fighters in the jujutsu world.
Master Weapons Specialist
Exorcized powerful curses with a single slice of his blade
Tactical Intellect
Performance Feats
Enhanced Senses
Immense Strength
Speed and Reflexes
Clearly, he was highly versatile in his performance!
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Toji Fushiguro Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Toji Fushiguro's physique is in the Tier 1 category - Realistically achievable (natty).
Toji Fushiguro Workout Principles
Let’s get some direction on the training plan!
Muscularity: Don't let the lower body fat percentage fool you. Toji Fushiguro has an appropriate amount of muscle that stands out compared to the general population. Here are some ways we can achieve muscularity, such as Toji.
How to apply:
Athletic Bodybuilding: The balance between building muscle and building athletic performance.
Progressive Overload: The ultimate muscle-building tool - through making weight heavier, safely.
Plyometrics: To match his explosiveness and quickness, we need to apply some plyometrics in our training to build our type 2s.
Combat Prowess: We can, in fact, build strength and functionality for weaponry!
How to apply:
Bells and bodyweight: We will combine kettlebell, clubbell, and mace training with weighted calisthenics to further joint health, muscle activation, and memory.
How to workout like Toji Fushiguro in real life
From a gym bro's perspective, here is what you can expect from the Toji Fushiguro workout program:
Toji Fushiguro's aesthetic physique
Toji Fushiguro's strength
Toji Fushiguro's athletic ability
Toji Fushiguro's full workout breakdown
Let's go over the plan day by day.
Day's 1,3 and 5
These workout sessions will strictly focus on athletic bodybuilding, with push days, leg days, and pull days for adequate recovery and muscle focus.
Because of Toji's muscular proportions, we will spread each workout across the different muscle groups and their movement patterns.
This part of the workout will aim to work each respective muscle while prioritizing rest as much as possible.
Days 2 and 4
This will be focused more on bells and body weight using calisthenics, kettlebells, clubbells, and maces.
This approach to training is necessary for building the conditioning needed for combat performance!
The bells and bodyweight training styles will be a bit different, though, and you will see more supersets being implemented.
For more workouts like these, feel free to check out some of our kettlebell training plans here:
These can also be used as additional sources for these training days.
Now, let's get into the training!
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Workout frequency: 5 days
Training description: This training split will focus on muscle building and combat conditioning like Toji Fushiguro!
Day 1: Toji Fushiguro Push Day
Dumbbell Incline Press: 3 sets of 12 reps
Superset: Decline Pushups - 12 reps
Lateral Raises: 3 sets of 12 reps
Tricep Dips: 3 sets of 12 reps
Kettlebell Overhead Press: 3 sets of 10 reps
Plyo Pushup: 3 sets of 30 seconds
Metcon:
Burpees: 3 sets of a minute
Day 2: Toji Fushiguro Bells and Bodyweight
Kettlebell Swings: 3 sets of 15-20 reps
Superset: Weighted Chin-up - 8 reps
Clubbell Halo: 3 sets of 10 each side
Superset: Handstand Hold - 30-60 seconds
Steel Mace Tire Slam: 3 sets of 10-15 reps each side
Superset: Jumping Lunges (Weighted) - 30 seconds
Duel Kettlebell Clean and Press: 3 sets of 8 reps
Superset: Bear Crawls - back and forth
Day 3: Toji Fushiguro Leg Day
Hip Thrust: 3 sets of 10 reps
Front Squat: 3 sets of 12 reps
Lateral Lunges: 3 sets of 12 reps each side
RDL: 3 sets of 12-15 reps
Box Jumps: 3 sets of 30-60 seconds
MetCon:
Battle Rope Wave: 3 sets of 45 seconds
Day 4: Toji Fushiguro Bells and Bodyweight
Kettlebell Thruster: 3 sets of 12
Superset: Hindu Squat - 15-20 reps
Kettlebell Around the World: 3 sets of 10 each side
Superset: Mountain Climbers - 1 minute
Duel KB Backwards Lunges: 3 sets of 12 each side
Superset: Pike Pushups - 15 reps
Club Reverse Swing: 3 sets of 10 each side
Superset: Pullups - 12 reps
Day 5: Toji Fushiguro Upper Pull Day
Barbell Row: 3 sets of 12 reps
Lat pull down: 3 sets of 12 reps
Close Grip Pullups: 3 sets of 12 reps
Farmers Walk: 3 sets back and forth
Hammer Curls: 3 sets of 12 reps
MetCon:
Heavy Bag Work: 3 rounds x 3-5 minutes
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