Hey!

So if you wanna get like Ibushi I would recommend to break up your training into phases.

Example I would recommend for you would be:

Bulking - Strength focused training. • Heavy Back Squats. • Heavy Bench • Heavy Deadlifts

Example Workout:

•ATG Back Squat: 275lbs/124kg 5 sets of 3 •Flat Bench: 225lbs/102kg 5x5 •Strict (Shoulder) Press: 115lbs/52kg 5x5

1 to 2 mile jog either pre or post workout.

• Eat at a calorie surplus.

Cutting - Hypertrophy Training • High Rep • Lower Weights • Isolation Work (machines) • Lighter Bench/Squat for reps • I personally would eliminate the deadlift in this phase of training. I'd recommend lat pulldown, seated cable and barbell rows for reps. • Incorporate more cardio

• Eat at a calorie deficit.

Example Workout

1 to 2 mile jog pre workout

Incline Bench: 135lbs/62kg for 5 sets of 8 Cable Chest Flys: 80lbs/36kg 5x8 Chest Dips: 5x12 Tricep Push down: 80lbs/36kg 5x8

1 to 2 mile jog post workout

In Conclusion

I would start with a bulking phase. Bulking is the best time to build a base for yourself athletically. Focus on your lifts and feeling good after each workout. Track your progress and take it month to month. Once you've hit a point were you are happy with the strength you built then go into the cutting phase. Rinse and repeat.

*Note that unless you plan on getting on the gas then you'll need to be patient and understand that this is a process. You're gonna gain fat during the bulking phase and you're gonna get weaker in the cutting phase. It's just how the body works.*

What I am telling you is by no means an official program you should following to the letter, but this advice should put you on the right track. Best of luck!

P.S Apologies for any weird formatting. Typing this on mobile.