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Voorhees Torso and Limbs

by Garrett W.
1 athletes joined

Program Description

Let’s workout like a behemoth of a slasher! We use a four day split! But not an upper lower! This is a Method using torso and limbs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2024 02:11
  • Last Edited
    Jun 18, 2025 12:27

Summary

Unleash your strength with the Voorhees Torso and Limbs program, a comprehensive 4-week training plan designed for serious lifters. With four sessions each week, you’ll target both upper and lower body muscles through a variety of effective exercises, including barbell squats, dumbbell presses, and cable extensions. This program emphasizes progressive overload, ensuring you build muscle and improve your performance week after week. Get ready to sculpt your physique and elevate your lifting game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
3
Skull Crusher
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@7
@8
@9
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Dip (Weighted)
3 Sets
13 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
4
Single Arm Shoulder Press
3 Sets
13 Reps
@7
5
Cable Crunch
3 Sets
13 Reps
@9
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
7
Chin-Up (Weighted)
3 Sets
13 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
4
Back Extension (Weighted)
3 Sets
13 Reps
@7.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
7
Leg Press
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7
@8
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
4
Cable Crunch
3 Sets
13 Reps
@9
5
Shrug (Dumbbell)
3 Sets
13 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
13 Reps
-