Toji Fushiguro Calisthenics Workout: Train like The Sorcerer Killer!

Last updated on January 20th, 2023 at 08:25 am

We’re back for another take on our Toji Fushiguro training!

Our original Toji Fushiguro Inspired Workout was built around weight training to adhere to Toji’s overall mass and immense strength, but this time we’ll be looking to accomplish it with calisthenics training.

This isn’t the first time we have had a beefy character show up within our calisthenics workouts, so we know how to handle this kind of training.

Toji is already one of the most requested characters from Jujutsu Kaisen, and his popularity is only increasing more and more as the days go on.

Which will make a calisthenics version a great addition to our Jujutsu Kaisen Workout Placement Quiz.

Toji Fushiguro Stats:

Real Name: Toji Fushiguro (Born Toji Zenin)

Height: 6’1

Weight: N/A

Anime: Jujutsu Kaisen

Powers: Yes

Toji Fushiguro is actually pretty big.

He has about 4 inches on his son, Megumi, and is above average when compared to other male anime characters.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Toji Fushiguro Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best Jujutsu Kaisen Inspired Workout?
Take The Jujutsu Kaisen Workout Placement Quiz Now!

Toji Fushiguro Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

We’ve already seen Toji here at SHJ before, and I mentioned the fact that we know we’ll be working around immense strength and a strong and massive physique – but we’re still going to be pulling more information from his Wiki Fandom page to learn more.

Here’s how they start us off:

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.

If you’re not a huge Jujutsu Kaisen fan [yet], you can probably tell by his background why he’s such a popular character.

His Wiki Fandom also has an absurdly long section for his powers and abilities, but we’ll still be going through it (with some small cuts).

They lead us off with a section about his overall power level:

Overall Skill Level: While Toji is technically a non-curse user with no innate talent for jujutsu, he was one of the most elite fighters in the jujutsu world when he was alive. With innate physical prowess far superior to all others in his path, Toji contended with the most dangerous and highly ranked jujutsu practitioners this era had to offer.

He was able to defeat special grade jujutsu users on three separate occasions, one of which was a young Satoru Gojo, who at the time was still considered a prodigy and one of the world’s strongest sorcerers. The other sorcerer who was considered the strongest at the time was the curse manipulator, Suguru Geto, who was effortlessly taken down by Toji along with several of his strongest cursed spirits. Toji referred to Suguru’s abilities as rabble compared to his own strength.

Some abilities I should make mention to right off the bat that we won’t necessarily be working around [but are still extremely relevant to Toji’s character and lore] are:

• Great Tactical Intellect
• Enhanced Senses
• Master Weapons Specialist

The final one is likely the most important to note about Toji – as they mention: “His entire fighting style is based around using weapons to substitute for jujutsu. He keeps a vast arsenal in his cursed spirit, allowing him to efficiently switch weapons out based on necessity.”

But what we’ll be really working around achieving are these abilities:

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 it’s 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.

On top of this, another BIG factor is the goal to achieve his overall appearance and gain the bulky aesthetic we see from Toji.

For this we’ll use progressive overload and volume within our calisthenics training to continuously build strength and mass, while also tacking on some intensity and endurance work as to not neglect speed (which will also come inherently from our muscle growth).

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Toji Fushiguro Calisthenics Workout Routine

Training Volume:

4 days per week, 1-2 days of endurance

Explanation:

We’ll be utilizing four days of calisthenics training that will be based on hitting fatigue and using progressive overload to focus in on hypertrophy and building muscle, but the scaling up will be on you.  I won’t be there to tell you went to increase the volume/workload.  We’ll also use long distance endurance training and HIIT to build that speed and endurance Toji has as well.  Remember ample recovery time is vital to grow.

Additional Explanation:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count. Your blowout for each day is going to specifically be going until failure to really make sure we hit fatigue.

Want To Upgrade This Workout?

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Toji Fushiguro Calisthenics Workout Routine: Sample Workout Schedule

Monday: Sorcerer Killer Upper Body Focused Calisthenics Work and Core

Tuesday: Non-Curse User Full Body Calisthenics Work and HIIT

Wednesday: Weapons Specialist Circuit Test (or Endurance Work)

Thursday: Sorcerer Killer Lower Body Focused Calisthenics Work and Core

Friday: Non Curse User Full Body Calisthenics Work and HIIT

Saturday: Zenin Long Distance Cardio Endurance Training

Sunday: Rest Day

Toji Fushiguro Calisthenics Workout Routine: Sorcerer Killer Upper Body Focused Calisthenics Work

Warm Up:

Jog 400-800m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Regular Push Ups (Can Scale on Knees)

4×25

Skull Crushers (Calisthenics)

4×20

Wide to Close Push Ups (Can Scale on Knees)

4×20

Dips (Can Scale using Chair)

4×20

Pull Ups (Can Scale to Pikes)

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

• Push Ups to Failure
• Dips to Failure
• Pike Push Ups to Failure

Core Work:

Forearm Plank

3×60 Seconds

V-Ups

3×30

Leg Raises (Lying or Hanging)

3×25

L-Sit Hold

3×15 Seconds

Toji Fushiguro Calisthenics Workout Routine: Non Curse User Full Body Focused Calisthenics Work and HIIT

Warm Up:

Jog 400-800m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding some extra fat to show off the abs you’re building on other days.  For this you’re more then welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing from our favorite HIIT workouts:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Toji Fushiguro Calisthenics Workout Routine: Weapons Specialist Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Weapon’s Specialist Circuit Test: Complete For Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Air Squats

20 Sit Ups

15 Dips

12 Double Unders

10 Pull Ups

Toji Fushiguro Calisthenics Workout Routine: Sorcerer Killer Lower Body Focused Calisthenics Work

Warm Up:

Jog 400-800m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Air Squats (Can Scale Using Chair)

4×25

Glute Bridges

4×20

Bulgarian Split Squats

4×20 each leg

Alternating Pistol Squats (Scale Using Chair)

4×20 total

Box Jumps

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

• Pause Squats to Failure
• Wall Sit to Failure
• Lying Leg Raises to Failure

Core Work:

Forearm Plank

3×60 Seconds

Sit Ups

3×30

Russian Twists

3×25

Hollow Hold

3×15 Seconds

Toji Fushiguro Calisthenics Workout Routine: Non-Curse User Full Body Focused Calisthenics Work and HIIT

Warm Up:

Jog 400-800m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding some extra fat to show off the abs you’re building on other days.  For this you’re more then welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing from our favorite HIIT workouts:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Toji Fushiguro Workout Routine: Zenin Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Toji Fushiguro Calisthenics Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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Join The Superhero Academy and start unleashing your inner SuperHuman.