Jujutsu Kaisen: Toji Fushiguro Workout Routine and Diet Plan

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This post has been a long time coming and it was high time I wrote it down, now let's jump right into it!

If you’ve ever watched Jujutsu Kaisen or read the manga, you know that Toji Fushiguro is a beast! This guy is an absolute powerhouse despite being a non-sorcerer, and it’s all down to his insane physical conditioning. If you’re looking to sculpt a body like Toji's — athletic, lean, and straight-up deadly — you’re in the right place.

Let's take a look at his stats:-

Height: 188 cm (6'2")

Weight: 80-85 kgs (approx.)

A couple of things to know about Toji:

• Towering Physique – He’s tall and intimidating.
• Shredded, Yet Strong – Definitely looks like he hits all the calisthenics.
• Ultra Fast Reflexes – Probably jumps between rooftop and tree branches for cardio.
• Superhuman Endurance – Able to fight without breaking a sweat.

Toji Fushiguro didn’t get to this level of fitness overnight, so if you’re serious about building a physique that mimics his, you’re going to need a disciplined workout and diet. Let’s dive in.

Diet Plan

Let’s be real, Toji is a mercenary. He probably doesn’t have the luxury to worry about fancy diets, but we can still pull together a practical eating plan to fuel all those workouts.

Intermittent Fasting (16:8 or OMAD)

Given his lifestyle, I imagine Toji would eat like a predator—feast after a successful hunt, then get back to business. Intermittent fasting is your best bet. You can go with the 16:8 method (16 hours fasting, 8 hours eating window) or the more hardcore OMAD (One Meal A Day). These methods help with fat loss, lean muscle gain, and mental clarity—perfect for someone like Toji who needs to stay sharp and ready to go.

What to Eat

1. Protein (for muscle growth): You’ll want lean meats like chicken, beef, fish, and eggs.
2. Healthy Fats (for stamina): Add avocados, nuts, olive oil, and fatty fish (salmon or sardines).
3. Carbs (for energy): Focus on complex carbs like sweet potatoes, brown rice, and whole grains.
4. Veggies (for micronutrients): Dark leafy greens, broccoli, and carrots. Toji likely doesn’t care about aesthetics, but if you’re cutting or trying to stay lean, veggies are a must.
5. Hydration: Water is king. Keep yourself hydrated throughout the day, and you could add some tea (green or black) for metabolism.

Sample Day on a Plate:

• First Meal (post-fast): Chicken breast, mixed greens with olive oil, and a serving of sweet potato.
• Snack: Handful of almonds or walnuts.
• Second Meal: Grilled fish (salmon or mackerel), quinoa, and roasted veggies.

The goal is to keep your diet simple, clean, and high in protein to support recovery and strength.

Workout Routine

Toji’s workout is all about explosive power, speed, and endurance. You won’t be sitting in a gym for hours lifting weights. Instead, we’re focusing on functional strength, agility, and real-world conditioning. Here’s what you’ll need to do.

Split

• Monday: Upper Body Strength
• Tuesday: Cardio & Core
• Wednesday: Full Body Strength
• Thursday: Cardio & Agility
• Friday: Lower Body Strength
• Saturday: Functional Training
• Sunday: Active Rest (stretching, mobility work)

Upper Body Strength (Monday)

1. Pull ups - 3 sets of 6-10
2. Dips - 3 sets of 6-10
3. Body Rows - 3 sets of 10-15
4. Push-ups - 3 sets of 10-15

Cardio & Core (Tuesday)

1. Sprints – 5 rounds of 50m sprints (HIIT-style for explosive speed.)
2. Jump Rope – 10-15 minutes (To improve agility.)
3. Plank Holds – 3 sets, 1 minute each (Build core stability.)
4. Russian Twists – 4 sets of 20 reps (For oblique strength.)

Full Body Strength (Wednesday)

1. Chin-ups – 5 sets of 8 reps (Hitting those biceps.)
2. Dips – 4 sets of 8 reps (For shoulder strength and explosiveness.)
3. Lunges – 4 sets of 12 reps (You’ll need leg strength to keep up with Toji’s movement.)
4. Burpees – 4 sets of 10 reps (For explosive full-body conditioning.)

Cardio & Agility (Thursday)

1. Box Jumps – 4 sets of 10 reps (Toji’s parkour vibes.)
2. Agility Ladder – 5 minutes (Footwork is key to Toji’s dodging skills.)
3. Shadowboxing – 10 minutes (Channel that combat focus.)
4. Mountain Climbers – 4 sets of 30 seconds (Works the entire body while improving endurance.)

Lower Body Strength (Friday)

1. Squats – 5 sets of 8-10 reps (Build powerful legs for sprinting and jumping.)
2. Romanian Deadlifts – 4 sets of 8 reps (Targets the hamstrings and glutes.)
3. Step-Ups (with weights) – 4 sets of 12 reps (Develops explosive power.)
4. Calf Raises – 4 sets of 20 reps (Toji’s legs need to be solid for battle.)

Functional Training (Saturday)

1. Farmer’s Walk – 4 sets, 30 metres (Carry heavy objects like a mercenary would.)
2. Medicine Ball Slams – 5 sets of 10 reps (Build explosive upper body power.)
3. Sledgehammer Tire Hits – 4 sets of 15 reps (For full-body endurance and raw strength.)
4. Rope Climbs – 4 sets (If you’re feeling ambitious, scale some walls.)

Active Rest (Sunday)

Take it easy. Do some yoga, stretching, or foam rolling. Toji might not seem like the kind of guy who stretches, but you don’t want to skip mobility work if you want to keep those joints and muscles healthy long-term.

Conclusion

Toji Fushiguro’s workout routine is about simplicity and effectiveness. Focus on building functional strength, explosive power, and endurance. Keep your diet clean, with high protein intake and a strategic fasting window, and don’t forget to stay disciplined. Remember, Toji wasn’t born a monster—he trained like one. So, follow this plan, push your limits, and maybe one day you’ll be able to fight curses with nothing but raw strength like the man himself.

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