Toji Fushiguro
Jujutsu Kaisen
Strength and hypertrophyCreator: Gege Akutami
Toji Fushiguro is the Jujutsu Kaisen character most associated with the idea of “pure physical strength”. This profile separates what the work says, what we interpret, and the training proposal you can actually use.
- 4days a week
- 60min per session
- Gymequipment
- Hypertrophygoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He is the father of Megumi Fushiguro and a former member of the Zen’in clan.[1]
- He was born unable to use cursed techniques and, in exchange, has exceptional physical ability and senses (the source uses the term Heavenly Restriction).[1]
- Having no cursed energy, he can approach sorcerers without being detected.[1]
- He uses the cursed tool Inverted Spear of Heaven, which according to the source can bypass any cursed technique.[1]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- Observation about the artwork: he is drawn with an athletic, strong build, broad shoulders and little visible fat. This is a visual impression, not an official fact.
- His strength comes from a supernatural condition inside the story. No training program reproduces it; what you can borrow is the idea of a strong, functional body without frills.
- Editorial hypothesis: that “functional strength” archetype fits training built on the basic movements: push, pull, squat and hip hinge.
What we propose
Build strength and muscle gradually with four upper/lower sessions a week. There are no guaranteed timelines: results depend on your consistency, diet, sleep and body.
- The main lifts (press, row, squat and hip hinge) go up in load with double progression; the rest are moderate-volume accessories.
- Finish each set with one or two reps in reserve: there is no need to go to failure.
- If you have no gym or you are starting from scratch, use the beginner alternative below.
Toji Fushiguro
Jujutsu Kaisen
Strength, no shortcuts.
Physical goal
- A strong, functional body: well-developed back and shoulders, powerful legs and a firm core.
- A goal of months, not weeks: more strength in the basic lifts and a little more muscle.
- Every body responds differently: compare your progress with your own starting point, not with a drawing.
Weekly routine: 4 days, upper and lower
Original proposal, not official: gym, hypertrophy, sessions of about 60 min.
MTWTFSS
StrengthRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 3 × 6–10 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 3 × 6–10 | 90 s | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 8–12 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 8–12 | 90 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 3 × 10–15 | 60 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Negative chin-ups | 3 × 10–15 | 60 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 3 × 10–15 | 60 s |
Day 2: Lower A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 3 × 6–10 | 90 s | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 8–12 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 3 × 8–12 | 90 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 3 × 10–15 | 60 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 6–10 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 6–10 | 90 s | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 3 × 8–12 | 90 s | |
| Seated cable rowTechnique: Chest up; pull with the elbows, not the hands. Alternative: Resistance-band row | 3 × 8–12 | 90 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 3 × 10–15 | 60 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Negative chin-ups | 3 × 10–15 | 60 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 3 × 10–15 | 60 s |
Day 4: Lower B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell Romanian deadliftTechnique: Bar close to the body; lower until you feel the hamstrings stretch. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 6–10 | 90 s | |
| Leg pressTechnique: Keep your lower back on the pad; do not lock the knees at the top. Alternative: Goblet squat | 3 × 8–12 | 90 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 3 × 8–12 | 90 s | |
| Machine leg curlTechnique: Curl without momentum and lower over 2–3 seconds. Alternative: Slider hamstring curl (towel on a smooth floor) | 3 × 10–15 | 60 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 3 × 10–15 | 60 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s |
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[2]
What to eat
Sample day for hard training with a protein focus: about 2,400 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,399kcal
Protein142g (24 %)
Carbs275g (45 %)
Fat83g (31 %)
At a body weight of 75 kg (just as an example), this is 1.9 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 70 g, Reduced-fat milk (2%) 250 g, Banana 118 g, Whole egg 50 g.
Lunch
Chicken breast (skinless) 160 g, White rice 300 g, Broccoli 150 g, Olive oil 13.5 g.
Snack
Greek yogurt, plain, whole milk 150 g, Blueberries 100 g, Almonds 28 g.
Dinner
Atlantic salmon (farmed) 130 g, Potato 300 g, Tomato 150 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 70 g | 265 kcal | 9.2 g | 47.4 g | 4.6 g |
| Reduced-fat milk (2%) | 250 g | 125 kcal | 8.3 g | 12.0 g | 5.0 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Whole egghard-boiled | 50 g | 78 kcal | 6.3 g | 0.6 g | 5.3 g |
| Subtotal | 488 g | 573 kcal | 25.0 g | 86.9 g | 15.2 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast (skinless)roasted | 160 g | 264 kcal | 49.6 g | 0.0 g | 5.7 g |
| White ricecooked | 300 g | 390 kcal | 8.1 g | 84.5 g | 0.8 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 624 g | 826 kcal | 61.3 g | 95.3 g | 20.7 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 150 g | 146 kcal | 13.5 g | 6.0 g | 7.5 g |
| Blueberriesraw | 100 g | 57 kcal | 0.7 g | 14.5 g | 0.3 g |
| Almondsraw | 28 g | 162 kcal | 5.9 g | 6.0 g | 14.0 g |
| Subtotal | 278 g | 365 kcal | 20.2 g | 26.5 g | 21.8 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic salmon (farmed)cooked | 130 g | 268 kcal | 28.7 g | 0.0 g | 16.1 g |
| Potatoboiled in skin | 300 g | 261 kcal | 5.6 g | 60.4 g | 0.3 g |
| Tomatoraw | 150 g | 27 kcal | 1.3 g | 5.8 g | 0.3 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 589 g | 635 kcal | 35.7 g | 66.2 g | 25.7 g |
- Spread protein over three or four meals. The reference range for people who strength-train is 1.4 to 2.0 g per kilogram of body weight per day.[4]
- Fat can make up 20% to 35% of energy; carbohydrates fill in the rest according to your hunger, performance and energy use.[5]
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you are starting from scratch or have no gym, begin with three full-body sessions at home. When you complete every set with good form and reps in reserve, move to the four-day proposal.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 12–15 | 45 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 10–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 10–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Glute bridge | 2 × 12–15 | 45 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Frequency and rest
- Four sessions a week (upper, lower, upper, lower) and three days off; use them to walk or move gently.
- WHO recommends muscle-strengthening activities for the major muscle groups on at least two days a week: this routine clears that with room to spare.[6]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- If fatigue builds up or you stall for several weeks, halve your sets for a week and build back up (editorial judgment).
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Frequently asked questions
Is this Toji Fushiguro’s official routine?
No. The work does not publish any training routine for the character. It is an original zumbo proposal inspired by the functional-strength archetype; it is not affiliated with the work or its creators.
Can I get Toji’s physique?
He is a drawn character: his proportions and strength are fictional and the sources consulted give no measurements. What is realistic is improving your strength and body composition from where you are.
Do I need a gym?
The main proposal uses a barbell, dumbbells and machines. If you have no gym, the beginner alternative and the routine generator let you adapt it to home or bodyweight training.
How much protein do I need?
For people who lift weights, the reference range is 1.4 to 2.0 g per kilogram of body weight per day (ISSN, 2017). If you have a medical condition, check with a professional before changing your diet.
Sources (7)
- Wikipedia. “List of Jujutsu Kaisen characters”. Accessed October 17, 2026. en.wikipedia.org/wiki/List_of_Jujutsu_Kaisen_characters
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.