Goal: Sorcerer Killer Physique

173cm, 62kg → Target: Dense 72kg.
Focus: Broad Shoulders, Thick Upper Chest, Wide Back.

Current
62 kg
Goal
72 kg
Calories
2,700
Protein
130g

Broad Shoulders

Toji has massive delts. We hit shoulders twice a week with heavy volume on lateral raises.

Thick Upper Chest

The "Shelf" look. We prioritize Incline Pressing over flat bench to fill the upper pecs.

Blocky Abs

Toji's core is thick. We use Weighted ab exercises 3x a week, not just high reps.

Mass Gain Timeline

The Density Rules

  • 1. Progressive Overload: You must get stronger to get denser. Add weight every 2 weeks.
  • 2. Eat the Yolk: Toji needs testosterone. Eat whole eggs, not just whites.
  • 3. V-Taper Priority: Never skip Pull-ups or Lateral Raises. That creates the silhouette.