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Torta king

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Program Description

How you get a torta

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    180 minutes
  • Created
    Apr 10, 2025 06:03
  • Last Edited
    Jun 18, 2025 09:11

Summary

Unleash your strength with the Torta King program, a dynamic 5-week journey designed for serious lifters. Committing to five days a week, you'll tackle targeted workouts that combine chest and quad days with back and hamstring sessions, maximizing muscle engagement and growth. Each workout is carefully crafted with a mix of machines and free weights, ensuring you build power and definition in all the right places. Get ready to elevate your fitness game and achieve your goals with focused intensity and expert guidance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Hack Squat
3 Sets
5 Reps
-
2
Hip Adductor (Machine)
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
3-5 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
6
Pec Deck (Machine)
2 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
3 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
-
-
3
Hamstring Curl
2 Sets
7 Reps
-
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
5
Seated Row (Cable)
2 Sets
7 Reps
-
6
Shrug (Barbell)
2 Sets
8 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
4-8 Reps
-
2
Shoulder Press (Machine)
3 Sets
3-6 Reps
-
3
Single Arm Pushdown
2 Sets
6-8 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
5
Alternating Dumbbell Curl
2 Sets
6-8 Reps
-
6
JM Press
2 Sets
6-8 Reps
-
7
Reverse Pec Deck
2 Sets
6-8 Reps
-
Day 4
1
Stiff Leg Deadlift
2 Sets
4-6 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
7 Reps
-
3
Hamstring Curl
2 Sets
7 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
5
Alternating Dumbbell Curl
2 Sets
6-8 Reps
-
6
Lat Pulldown
1 Set
1 Set
8 Reps
4 Reps
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
6 Reps
4 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
4 Reps
-
-
3
Leg Extension
2 Sets
7 Reps
-
4
Squat (Barbell)
1 Set
1 Set
8 Reps
5 Reps
-
-
5
Reverse Pec Deck
2 Sets
6-8 Reps
-