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Torso and limbs split

by Samer B.

Program Description

Whatever

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 05:53
  • Last Edited
    Aug 31, 2025 07:01

Summary

Transform your physique with the Torso and Limbs Split program, a focused 6-week journey designed for serious lifters. Training four days a week, you'll engage in targeted supersets that maximize muscle growth and strength in your upper body, including chest, back, and shoulders. Each session combines compound and isolation movements, ensuring balanced development while keeping your workouts efficient and intense. Get ready to elevate your training and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Triceps
10.2%
Chest
9.9%
Front Delts
9.9%
Hamstrings
9.6%
Middle Delts
8.5%
Lats
7.3%
Biceps
7.1%
Quadriceps
6.3%
Rear Delts
5.1%
Glutes
4.5%
Adductors
4.2%
Cardio
2.8%
Lower Back
1.7%
Abs
1.1%
Forearms
0.8%
Abductors
0.6%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (LISS)
1
45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (LISS)
1
45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (LISS)
1
45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (LISS)
1
45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (LISS)
1
45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (LISS)
1
45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Pendulum Squat
2
4-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
5
Leg Curl
3
4-12 reps
RPE 10
6
Stiff Leg Deadlift
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Pendulum Squat
2
4-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
5
Leg Curl
3
4-12 reps
RPE 10
6
Stiff Leg Deadlift
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Pendulum Squat
2
4-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
5
Leg Curl
3
4-12 reps
RPE 10
6
Stiff Leg Deadlift
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Pendulum Squat
2
4-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
5
Leg Curl
3
4-12 reps
RPE 10
6
Stiff Leg Deadlift
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Pendulum Squat
2
4-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
5
Leg Curl
3
4-12 reps
RPE 10
6
Stiff Leg Deadlift
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Pendulum Squat
2
4-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
5
Leg Curl
3
4-12 reps
RPE 10
6
Stiff Leg Deadlift
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
2
4-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
2
4-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
4-12 reps
RPE 10
2B
Single Arm Iso Row
2
4-12 reps
RPE 10
3A
Chest Fly (Machine)
2
4-12 reps
RPE 10
3B
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
4
Shoulder Press (Machine)
3
4-12 reps
RPE 10
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Leg Curl
3
4-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-12 reps
RPE 10
5
Leg Extension
3
4-12 reps
RPE 10
6
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Leg Curl
3
4-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-12 reps
RPE 10
5
Leg Extension
3
4-12 reps
RPE 10
6
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Leg Curl
3
4-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-12 reps
RPE 10
5
Leg Extension
3
4-12 reps
RPE 10
6
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Leg Curl
3
4-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-12 reps
RPE 10
5
Leg Extension
3
4-12 reps
RPE 10
6
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Leg Curl
3
4-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-12 reps
RPE 10
5
Leg Extension
3
4-12 reps
RPE 10
6
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
3
4-12 reps
RPE 10
1B
Lateral Raise (Machine)
3
4-12 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 10
2B
Reverse Pec Deck
3
4-12 reps
RPE 10
3
Leg Curl
3
4-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-12 reps
RPE 10
5
Leg Extension
3
4-12 reps
RPE 10
6
Leg Press (45 Degrees)
2
4-12 reps
RPE 10
7
Hip Adductor (Machine)
3
4-12 reps
RPE 10
8
Cardio (LISS)
1
30 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1A
Close Grip Bench Press (Smith Machine)
2 Sets
4-12 Reps
@10
1B
Wide Grip Lat Pulldown
2 Sets
4-12 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
4-12 Reps
@10
2B
Single Arm Iso Row
2 Sets
4-12 Reps
@10
3A
Chest Fly (Machine)
2 Sets
4-12 Reps
@10
3B
Chest Supported Row (Machine)
2 Sets
4-12 Reps
@10
4
Shoulder Press (Machine)
3 Sets
4-12 Reps
@10
5
Cardio (LISS)
1 Set
45 mins
@6
Day 2
1A
Seated Dumbbell Curl
3 Sets
4-12 Reps
@10
1B
Lateral Raise (Machine)
3 Sets
4-12 Reps
@10
2A
Single Arm Tricep Extension (Cable)
3 Sets
4-12 Reps
@10
2B
Reverse Pec Deck
3 Sets
4-12 Reps
@10
3
Pendulum Squat
2 Sets
4-12 Reps
@10
4
Leg Press (45 Degrees)
2 Sets
4-12 Reps
@10
5
Leg Curl
3 Sets
4-12 Reps
@10
6
Stiff Leg Deadlift
2 Sets
4-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
4-12 Reps
@10
8
Cardio (LISS)
1 Set
30 mins
@6
Day 3
1A
Close Grip Bench Press (Smith Machine)
2 Sets
4-12 Reps
@10
1B
Wide Grip Lat Pulldown
2 Sets
4-12 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
4-12 Reps
@10
2B
Single Arm Iso Row
2 Sets
4-12 Reps
@10
3A
Chest Fly (Machine)
2 Sets
4-12 Reps
@10
3B
Chest Supported Row (Machine)
2 Sets
4-12 Reps
@10
4
Shoulder Press (Machine)
3 Sets
4-12 Reps
@10
5
Cardio (Zone 2)
1 Set
45 mins
@6
Day 4
1A
Seated Dumbbell Curl
3 Sets
4-12 Reps
@10
1B
Lateral Raise (Machine)
3 Sets
4-12 Reps
@10
2A
Single Arm Tricep Extension (Cable)
3 Sets
4-12 Reps
@10
2B
Reverse Pec Deck
3 Sets
4-12 Reps
@10
3
Leg Curl
3 Sets
4-12 Reps
@10
4
Stiff Leg Deadlift
2 Sets
4-12 Reps
@10
5
Leg Extension
3 Sets
4-12 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
4-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
4-12 Reps
@10
8
Cardio (LISS)
1 Set
30 mins
@6