TORIKO

Toriko

TORIKO

Gourmet StrongmanGourmet Strongman4 days/wk

Physique

Massive, dense, built to wrestle dinosaurs

Lore Context

Toriko hunts ingredients the size of buildings. The training is correspondingly absurd — max-effort strongman events, ridiculous volume, and a refusal to acknowledge upper limits.

strongmanmassmax-strength

Lore Notes

Hunts ingredients the size of skyscrapers as a normal Tuesday.

Has a 100-fork dinner spread that he considers a 'starter.'

Once defeated a beast by punching it through three mountain ranges.

THE WEEKLY SPLIT

4 training days per week

Start session

Day 1

MAX PULL

Heavy hinging

Deadlift▶ demo

Work up to a heavy daily max

Sets

Reps

1-3

Rest

240s

Block pulls▶ demo

Sets

Reps

Rest

180s

Pendlay row▶ demo

Sets

Reps

Rest

120s

Atlas stone (or sandbag) lift▶ demo

Sets

Reps

Rest

150s

Day 2

MAX PRESS

Heavy pressing

Log press (or push press)▶ demo

Sets

Reps

Rest

210s

Bench press▶ demo

Sets

Reps

Rest

180s

Weighted dips▶ demo

Sets

Reps

Rest

120s

Tire flip▶ demo

Sets

Reps

Rest

120s

Day 3

HEAVY SQUAT

Lower-body max

Back squat▶ demo

Sets

Reps

Rest

210s

Front squat▶ demo

Sets

Reps

Rest

150s

Yoke walk▶ demo

Sets

Reps

20m

Rest

120s

Hanging leg raises▶ demo

Sets

Reps

Rest

60s

Day 4

STRONGMAN MEDLEY

Real-world strength

Truck or sled pull▶ demo

Sets

Reps

30m

Rest

180s

Farmer carry (heaviest)▶ demo

Sets

Reps

30m

Rest

120s

Sandbag clean & shoulder▶ demo

Sets

Reps

5/side

Rest

120s

Keg or stone over bar▶ demo

Sets

Reps

Rest

150s

WARMUP

Run before every session.

Easy cardio (jog, jump rope, bike)▶ demo

Gentle pace; raise core temp

Sets

Reps

5 min

Rest

—

World's greatest stretch▶ demo

Sets

Reps

5/side

Rest

—

Hip openers (90/90 + cossack)▶ demo

Sets

Reps

8/side

Rest

—

Banded shoulder dislocates▶ demo

Sets

Reps

Rest

—

Activation (glute bridge + scap pull)▶ demo

Sets

Reps

Rest

—

COOLDOWN

Run after every session.

Easy walk or pedal▶ demo

Sets

Reps

5 min

Rest

—

Static hamstring stretch▶ demo

Sets

Reps

30s/side

Rest

—

Pigeon pose▶ demo

Sets

Reps

30s/side

Rest

—

Doorway pec stretch▶ demo

Sets

Reps

30s/side

Rest

—

Box breathing (4-4-4-4)▶ demo

Sets

Reps

3 min

Rest

—

Train smart

Workouts are inspired by character lore, not a substitute for professional coaching. Warm up, scale loads to your level, and progress gradually. If anything hurts, stop.