With the latest season of Jujutsu Kaisen out, everyone is obsessing over the Toji Fushiguro physique. Even the untrained eye can tell Toji’s physique is incredibly aesthetic and something most people should aspire too. 

But of course this begs the question, how do you get the Toji Fushiguro physique? Using information from the show along with my anime and personal trainer expertise, we can begin to design a Toji Fushiguro workout routine so that you can look like him. 

BONUS: Download The FREE Toji Fushiguro Workout Routine PDF

Why Would You Want A Toji Fushiguro Physique?

If you go anywhere on TikTok or Youtube you will see endless people stating that they want to look like Toji. Sure this sounds because of the character and series that Toji is in but what would this actually mean in terms of a real-life physique?

While you may be able to recognize instinctively that Toji has an aesthetic physique, we have to have a deeper understanding of some of the standout features that make Toji’s Physique so desirable. This way we can strategically design our workout routine around these body parts. 

Toji Fushiguro Full Body Physique

Let’s take a look at some of these key features:

Key Toji Fushiguro Features:

• Athletic/Lean Look
• Low Body Fat
• Massive Arms
• Wide Back
• Broad Shoulders

Toji Fushiguro Stats

• Toji Height: 6’2”
• Toji Weight: 185 lbs

If you come from the world of bodybuilding, calisthenics, or weightlifting as I do it is not hard to see that lots of attributes could also be used to describe an aesthetic physique. In Toji especially, the combination of a small waist with a massive back and shoulders leads to a remarkable V-Taper. 

What is also important to note about Toji is that unlike other anime characters such as Baki, he has more of an athletic look. 

Baki of course looks great but there is no doubt that he is more heavily muscled. Meanwhile, characters like Toji and Guts have a leaner look that is more attainable in real life.

Toji Workout Routine: The Key Principles

Exercise Selection

While Toji has a more athletic physique than most other anime characters, there is no doubt that he still has plenty of muscle. To get this base of muscle, we will want to focus on compound exercises to get the most bang for our buck. 

Since we established that the Toji’s great shoulder to waist-ratio important, we will place higher priority on exercises that improve this.

Progressive Overload

If you have watched Toji in action, it is clear that he has immense strength. While you may not be able to get quite as strong in real life, strength is still an incredibly important factor in determining how you look. 

In simple terms, the stronger a muscle is, the bigger it will be. Does not always translate one-to-one but for all intents and purposes you need to be getting stronger in the gym if you want to see results. 

Cardio

The truth is that you can have the same amount of muscle as Toji in all the right places but it will not really mean anything if you are not lean enough to show it. 

How lean you are will be determined by both your diet and physical activity, but even if your diet is on point you should still be doing cardio to maintain fitness levels. 

Toji Fushiguro Workout & Diet Routine Research

To both make this workout routine fun and realistic, we will try to pull what we can from the series and lore. We will be using the latest from Toji’s Wiki Fandom to get all the details:

Here is how some quick background information on Toji

Toji Fushiguro, born Toji Zenin is a recurring character in the Jujutsu Kaisen series. He was a former member of the Zenin family and the infamous assassin known as the Sorcerer Killer, contracted by the Time Vessel Association among other groups throughout his time as a non-curse user. He was also the father of Megumi Fushiguro and former enemy of Satoru Gojo. While working for the Star Religious Group, Toji serves as the primary antagonist of the Gojo’s Past Arc.

Clearly, this is a very powerful individual and the animator certainly did a great job showing this with his body type. Now let’s take a look at some of his individual abilities:

Enhanced Senses: Thanks to his Heavenly Restriction, Toji’s lack of cursed energy resulted in his five senses being heightened to their absolute peak. He was able to see curses and jujutsu with just his elevated senses and even developed a resistance to them. This also allowed Toji to track sorcerers without the use of residuals, as he was able to follow human footprints and odors.

Immense Strength: Toji possesses a superhuman degree of physical strength, enough so to effortlessly yank Playful Cloud from Maki’s hands, another person with great physical gifts. Using Playful Cloud, a tool that depends on physical strength, Toji was able to easily smash through Dagon’s hardest shikigami. With another cursed tool, he was able to cut through Suguru’s toughest curse, and used his bare hands to beat Takuma Ino’s face so badly he almost died.

Immense Speed and Reflexes: Toji has been noted on several occasions to have superhuman speed, so much so that its impossible for his opponents to read his moves. He was able to dodge Satoru’s cursed technique Lapse: Blue, completely avoiding the field of attraction before Satoru even realized it. Megumi also stated that Toji was ridiculously fast, even faster than Sukuna with two fingers. In their fight, Toji was able to avoid a point blank stabbing attack despite getting his foot caught in Megumi’s shadow thanks to incredible agility and reflexes. He also stated that seeing Toji while he moves is near impossible and was impressed his speed rivaled that of Sukuna’s without cursed energy.

Toji’s speed was also enough to easily counter Suguru’s curses in their exchange. He quickly avoided Suguru’s Rainbow Dragon by moving on top of a building despite the swift curse being right in front of him. His reflexes were also quick enough to counter Kuchisake-Onna’s scissor blades, which were already so close to him they were cutting his flesh when he first noticed them. As soon as Suguru came in close range, Toji cut him and the Imaginary Vengeful Curse down in a flash.

The enhanced senses may be a bit out of reach for us mere mortals but enhanced speed and strength are certainly within our reach. We can combine both strength and functional training to get the best of both worlds. 

The Toji Fushiguro Workout Routine

Here is the full workout routine to get that Toji Fushiguro physique. To increase both muscle size and speed, we will be doing 4 days of weight training with 2 days of functional work. 

LAST CHANCE: Download The FREE Toji Fushiguro Workout Routine PDF

Day 1: Weightlifting – Upper Body

• Bench Press: 4 sets x 6-8 reps
• Bent-over Rows: 4 sets x 6-8 reps
• Dumbbell Shoulder Press: 3 sets x 8-10 reps
• Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
• Dumbbell Bicep Curls: 3 sets x 10-12 reps
• Tricep Dips or Skull Crushers: 3 sets x 10-12 reps

Day 2: Weightlifting – Lower Body

• Squats: 4 sets x 6-8 reps
• Deadlifts: 4 sets x 6-8 reps
• Lunges: 3 sets x 10-12 reps per leg
• Leg Press: 3 sets x 10-12 reps
• Calf Raises: 4 sets x 10-12 reps
• Planks: 3 sets x 30-60 seconds

Day 3: Functional/Speed Work

• Agility ladder drills
• Cone drills for lateral movement
• Sprints (30-60 meters)
• Medicine ball throws (explosive power)
• Plyometric exercises (e.g., box jumps)
• Core exercises (e.g., Russian twists, leg raises)

Day 4: Weightlifting – Upper Body

• Overhead Press: 4 sets x 6-8 reps
• Pull-Ups or Lat Pulldowns: 4 sets x 6-8 reps
• Incline Bench Press: 3 sets x 8-10 reps
• Barbell Rows: 3 sets x 8-10 reps
• Hammer Curls: 3 sets x 10-12 reps
• Tricep Pushdowns: 3 sets x 10-12 reps

Day 5: Weightlifting – Lower Body

• Front Squats: 4 sets x 6-8 reps
• Romanian Deadlifts: 4 sets x 6-8 reps
• Step-Ups: 3 sets x 10-12 reps per leg
• Leg Curls: 3 sets x 10-12 reps
• Seated Calf Raises: 4 sets x 10-12 reps
• Planks with Leg Lifts: 3 sets x 30-60 seconds

Day 6: Functional/Speed Work

• Sprint drills (acceleration and deceleration)
• Cone drills for change of direction
• Agility ladder drills (high intensity)
• Hurdle jumps or agility hurdles
• Battle ropes (for endurance and power)

Day 7

• Rest

Toji Fushiguro Combat Training

Of course, we cannot do all of the things that Toji does in the series, but we can still work on our combat skills. If you just want to look like Toji you can skip the combat training but if you want the full Toji experience to consider, add some combat training to your routine.

The other upside to combat training is that it can serve as your cardio and can help you stay in a lean state like Toji.

Here are some great combat sports that you can use to better yourself at mixed martial arts (MMA):

• Boxing
• Jiu Jitsu
• Muy Thai
• Kick Boxing
• Wrestling
• Judo

Toji Diet And Nutrition

Without getting too complicated, you are going to want to be in a calorie surplus and eat plenty of protein to get as big as Toji. The same will apply to almost any superhero workout routine.

Once you have achieved this size, you can then cut down to reveal some of those deep cuts and abs that Toji has.

That being said, as long as you eat whole foods and train hard, you should see some great improvements.

Bottom Line

Of course, the thing we have not mentioned yet is that genetics will play a large role in actually looking like Toji . But you can still work within your parameters and follow our routine or any other anime workout routine to get great results.

You may not end up looking exactly like Toji, but you will still big jumps in your physique and be closer to looking like real life anime character.If you enjoyed this article be sure to check out our some of our other popular anime workout routines. 

FAQs

Michael K.

Daniel Mesa, CPT, is a trusted fitness expert and founder of  FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.