How to Get a Physique Like Toji Fushiguro from JJK

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Learn what exercises you can do to get a body like Toji

Co-authored by Scott Yonehiro and Jennifer Vasquez, BA, MA

Last Updated: June 19, 2026 Fact Checked

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• What is Toji’s Physique?
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• Workout Overview
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• Chest & Arm Exercises
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• Legs & Core
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• Shoulder & Back
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• Cardio
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• Diet
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• How realistic is the Toji Physique?
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• Video

|Show more |Show less

Toji Fushiguro not only has superhuman abilities but also has a superhuman body. Many feel this Jujutsu Kaisen character has the ideal aesthetic athlete build and want to get the same look. If you’re one of those people, this guide’s for you! We spoke with fitness professionals to find out what workouts can help you get a Toji physique. We include chest and arm exercises, leg and core exercises, share a diet plan you can follow, and more.

Getting Toji Fushiguro’s Physique

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Toji has a lean athletic build that has a defined V-taper. Also known as the “Dorito,” this V-shaped silhouette has wide lats and shoulders and a narrow waist. He also has strong arms and legs. Exercises to achieve his look include a balance of workouts that target the chest, core, and legs, mixed with cardio.

Steps

Section 1 of 8:

What is Toji’s Physique?

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1. 
   Toji has a prominent V-taper with defined abs and strong arms. Pop culture commentator Michael Udayakumar describes his physique as lean with a “Dorito” back. He also adds that the character is very proportional, having big biceps, broad shoulders, and a small waist. In Jujutsu Kaisen, it’s apparent that he is agile, powerful, and has a lot of endurance.

   Meet the wikiHow Experts

   Scott Yonehiro is a personal trainer & gym owner with over 25 years of experience in the fitness industry.

   Alex Robles, MD, NASM, is a certified personal trainer who helps his clients build strength and muscle and lose fat.

   Jason Whalen is a certified personal trainer who specializes in strength, core, and endurance training.

   Michael Udayakumar is a pop culture commentator who creates content focused on anime, gaming, and more.
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Section 2 of 8:

Workout Plan Overview

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1. 
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   Focus on building strength, balance, and flexibility. Toji proves he has quick reflexes and fluid movements. Workout routines to achieve his build should focus on core stability, agility, endurance, strength building, and flexibility. Exercises include a balance of heavy lifting, targeted isolation workouts, and calisthenics.
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   Establish a fitness routine. To make progress and see results, stick to a regular workout plan. Aim for 150 minutes of moderate aerobic activity or 75 minutes of high-intensity aerobic activity weekly. Do strength training exercise for all muscles at least twice a week. Keeping your workouts varied ensures you’re exercising all parts of your body. Also, try to work out most days of the week.

   • Personal trainer & gym owner Scott Yonehiro says an effective workout routine includes the “core tenets of workouts,” which are the different planes of movement of the body. He says they include the following:
     • Sagittal plane: “Up and down and back and forth movements.”
     • Frontal plane: “Side to side lateral movements.”
     • Transverse plane: “Rotation through the hips, and rotation through the core.”
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   Set time for resting and recovery. While you’re eager to attain the glorified Toji physique, don’t overwork yourself. Going too hard with no breaks can tire you out or cause physical injury. Listen to your body, and if you feel pain, fatigue, or discomfort, slow down. Carve time in between workout days to recover.
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Section 3 of 8:

Chest & Arm Exercises

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   Dumbbell Chest Press Target your shoulder and pectoral muscles and triceps with dumbbell chest presses. Lie on a flat bench and hold your weights near your shoulders. Bend your elbows at a 90-degree angle. Lift the weights up, straightening your arms. Lower them back down slowly, and repeat.

   • Goal: Do 3 sets of 8 reps.
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   Bicep Curls According to certified personal trainer Alex Robles, MD, NASM, bicep curls can help develop arm muscles. Stand straight with your feet together. Hold dumbbells at your sides but slightly away from your body. With your palms facing upwards, gradually lift your arms, bending your elbows. Curl the dumbbells as much as you can and tighten your biceps.Then, slowly lower your arms.

   • Goal: Do 3-4 sets of 8-15 reps
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   Cable Triceps Pushdown A cable triceps pushdown is one type of a tricep extension isolation exercise. Dr. Robles recommends tricep extensions for building muscle and enhancing definition in the arms. Standing at a cable machine, grab the rope with both hands. Keep your hands at your chest with elbows bent and tucked into your sides. Pull down on the rope until your arms are straight down. Slowly return your hands and the rope to the starting position.

   • Goal: Do 3 sets of 8 reps
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Section 4 of 8:

Leg & Core Exercises

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   Bulgarian Split Squat Bulgarian split squats not only work out your legs but also improve your balance. Stand with your back facing a bench that’s about knee height. Make sure you’re a good step away from the bench. Put one foot on the bench behind you and keep your other foot in front of you to steady yourself. Squat down, bending the knee of your back leg until it almost touches the floor. Come back up, keeping your back leg on the bench and your other leg positioned in front.

   • Goal: Do 4 sets of 8-10 reps
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   Planks Planks increase your core strength and abdominals. Lie on a mat or the floor face down, and prop yourself up with your forearms and feet. Tighten your abs while lifting yourself by using your feet and putting weight on your forearms. Keep your head, neck, and back in a straight line.

   • Goal: Do 3 sets for 60 seconds each
   • There are different types of plank exercises, such as side planks, kneeling planks, and weighted planks.
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   Hanging Leg Raises Hanging leg raises zero in on your lower abs and help improve stability. Start by grabbing a pull-up bar with an overhand grip (palms facing forward). Hang on the bar so that your arms are completely extended and your feet aren’t touching the ground. Raise your legs in front of you to about your hips, and hold for one second. Lower them back down, and repeat.

   • Goal: Do 4 sets of 12 reps
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   Romanian Deadlifts Get Toji’s sturdy legs and strengthen your back with a few sets of Romanian deadlifts. Stand straight with feet shoulder-width apart, and hold your weight in front of your thighs. Bend at your hips, keeping your knees almost extended and your back flat. Lower the weight and keep your shoulders in line. Slowly return to the starting position.

   • Goal: Do 4 sets of 6-8 reps
   • Certified personal trainer Jason Whalen says deadlifts in general are effective for strengthening the thighs. He explains that compound exercises, like deadlifts, work major muscle groups, helping to build more muscle and burn more calories.
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Section 5 of 8:

Shoulder & Back Exercises

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   Overhead Press If you want Toji’s broad shoulders, do some overhead presses. This exercise is also great for your triceps. Stand tall with feet shoulder-width apart. Hold your barbell at your shoulders with palms facing outward. Lift the barbell over your head, holding it at the top for a second. Then, lower it back down.

   • Goal: Do 3 sets of 8 reps
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   Dumbbell Lateral Raises The dumbbell lateral raise focuses on the side delts of your shoulders. Hold a dumbbell in each hand, and start with your arms at your sides, slightly bent. Raise and stretch your arms outward until they’re completely horizontal with your shoulders. Then, slowly bring them back down to your sides.

   • Goal: Do 4 sets of 12-15 reps
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   Pull-ups Pull-ups are a classic exercise that boost your back and arm strength. Plus, they can help you match Toji’s grappling techniques. Grip a pull-up bar with an overhand grip. Place your hands on the bar about shoulder-width apart, and ensure your legs are straight. Pull your body weight up, keeping your shoulders down and bending your elbows. Lift so your chest is near the bar, hold for a second, then lower yourself back down.

   • Goal: Do 3 sets of 8-10 reps
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Section 6 of 8:

Cardio Routine

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1. 
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   Interval Running Increase your stamina with interval running. It involves short bursts of fast running for a certain distance or length of time. This is followed by lower-intense activity, like brisk walking or jogging for a set amount of time.

   • Goal: Do 5 rounds of one-minute sprints
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   Stair Sprints Stair sprints are great for building muscular endurance. They’re an intense cardiovascular exercise that’ll get your heartrate going. Sprint up a staircase as fast as you can for 10 to 20 seconds while pumping your arms as you go. Once you reach the top, walk back down slowly to allow your body to recover.

   • Goal: Do 10 sets
   • See our guide for how to properly sprint!
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   Jump Rope Intervals Jump rope can improve your foot coordination and build rhythm. Culinary and fitness expert Ian Heydecke says jump rope for weight loss is good cardio that burns a lot of calories. Some best practices include bending your knees slightly, landing softly on the balls of your feet, and keeping jumps low.

   • Goal: Do for 15 minutes while changing up your pace
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Section 7 of 8:

Diet & Nutrition Plan

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1. 
   Maintain a balanced diet. Fitness and lifestyle coach & bodybuilder Tamika Tucker says for a diet that builds muscle, it should have “higher proteins, moderate carbs, and low fats.” Get protein from lean meats, tofu, eggs and fish. Consume quinoa and oats for complex carbs, and incorporate avocado, olive oil, and nuts for healthy fats.

   • According to certified personal trainer Danny Gordon, other good proteins for building lean muscle include soy beans, chicken breast, and tuna. He also recommends oatmeal, rice, and brown rice.
   • When talking about diet tips for building muscle and burning fat, certified personal trainer & nutritionist Pete Cerqua suggests that each meal should be 50% protein, 40% carbohydrates, and 10% fat.
   • For a healthy diet that builds muscle, check out our guide on how to eat like a body builder.

Section 8 of 8:

How realistic is the Toji Physique?

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1. 
   The Toji physique is achievable naturally through dedication. Remember that Toji Fushiguro is a fictional character who’s designed to have an ideal figure. Everyone has a different body type and build, so don’t get discouraged if your body doesn’t look exactly like Toji’s. Being consistent and sticking to a wholesome diet and stimulating workout routine can improve your fitness and deliver positive results.

   • Most importantly, embrace your individual physique, and enjoy the benefits that come with living a healthy, active lifestyle that this regimen can give you.
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