Toji's Day 5: Pull + Posterior Chain

Build a resilient back and iron posterior chain. This day fuels your pulling power, grip strength, and durability.

• 🏋 Deadlifts: 5 sets of 4 reps — Max tension, full reset each rep.
• 💪 Pull-Ups: 4 sets to failure — Weighted if possible. Full range.
• 📈 Barbell Rows: 4 sets of 8 — Squeeze at the top.
• 👉 Face Pulls: 3 sets of 15 — High reps for shoulder health.
• 👊 Hammer Curls: 3 sets of 10 — Controlled, powerful.
• ⛳ Farmer’s Carries: 3 rounds of 30 meters — Heavy. Grip tight.

Toji’s power flows from the back — this is how it’s earned.