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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 23, 2025 07:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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