Torso and limbs split
My take on a toso limbs split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Close Grip Bench Press (Smith Machine) | 2 | 4–12 reps | @10 |
| 1B | Wide Grip Lat Pulldown | 2 | 4–12 reps | @10 |
| Superset | ||||
| 2A | Incline Bench Press (Smith Machine) | 3 | 4–12 reps | @10 |
| 2B | Single Arm Iso Row | 2 | 4–12 reps | @10 |
| Superset | ||||
| 3A | Chest Fly (Machine) | 2 | 4–12 reps | @10 |
| 3B | Chest Supported Row (Machine) | 2 | 4–12 reps | @10 |
| 4 | Shoulder Press (Machine) | 3 | 4–12 reps | @10 |
| 5 | Cardio (LISS) | 1 | 45 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Dumbbell Curl | 3 | 4–12 reps | @10 |
| 1B | Lateral Raise (Machine) | 3 | 4–12 reps | @10 |
| Superset | ||||
| 2A | Single Arm Tricep Extension (Cable) | 3 | 4–12 reps | @10 |
| 2B | Reverse Pec Deck | 3 | 4–12 reps | @10 |
| 3 | Pendulum Squat | 2 | 4–12 reps | @10 |
| 4 | Leg Press (45 Degrees) | 2 | 4–12 reps | @10 |
| 5 | Leg Curl | 3 | 4–12 reps | @10 |
| 6 | Stiff Leg Deadlift | 2 | 4–12 reps | @10 |
| 7 | Hip Adductor (Machine) | 3 | 4–12 reps | @10 |
| 8 | Cardio (LISS) | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Close Grip Bench Press (Smith Machine) | 2 | 4–12 reps | @10 |
| 1B | Wide Grip Lat Pulldown | 2 | 4–12 reps | @10 |
| Superset | ||||
| 2A | Incline Bench Press (Smith Machine) | 3 | 4–12 reps | @10 |
| 2B | Single Arm Iso Row | 2 | 4–12 reps | @10 |
| Superset | ||||
| 3A | Chest Fly (Machine) | 2 | 4–12 reps | @10 |
| 3B | Chest Supported Row (Machine) | 2 | 4–12 reps | @10 |
| 4 | Shoulder Press (Machine) | 3 | 4–12 reps | @10 |
| 5 | Cardio (Zone 2) | 1 | 45 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Dumbbell Curl | 3 | 4–12 reps | @10 |
| 1B | Lateral Raise (Machine) | 3 | 4–12 reps | @10 |
| Superset | ||||
| 2A | Single Arm Tricep Extension (Cable) | 3 | 4–12 reps | @10 |
| 2B | Reverse Pec Deck | 3 | 4–12 reps | @10 |
| 3 | Leg Curl | 3 | 4–12 reps | @10 |
| 4 | Stiff Leg Deadlift | 2 | 4–12 reps | @10 |
| 5 | Leg Extension | 3 | 4–12 reps | @10 |
| 6 | Leg Press (45 Degrees) | 2 | 4–12 reps | @10 |
| 7 | Hip Adductor (Machine) | 3 | 4–12 reps | @10 |
| 8 | Cardio (LISS) | 1 | 30 min | @6 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Torso and limbs split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Torso and limbs split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Torso and limbs split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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