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Torso Only F3

by Alber A.
1 athletes joined

Program Description

I use this custom program after a powerlifting phase, which has led to great lower body gains but also left my upper body lagging. I also do one day of olympic weightlifting, so legs and lower back are not completely left behind.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 06:08
  • Last Edited
    Oct 04, 2025 01:07

Summary

Unleash your upper body potential with the Torso Only F3 program, a focused 4-week journey designed to sculpt and strengthen your chest, arms, and shoulders. Comprising three intense sessions each week, you’ll engage in a variety of compound and isolation exercises, including barbell bench presses and weighted dips, all tailored to maximize muscle growth and endurance. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve a powerful torso transformation. Get ready to elevate your lifting game and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.4%
Chest
13.6%
Biceps
13.2%
Front Delts
11.8%
Forearms
10.9%
Upper Back
9.1%
Middle Delts
7.4%
Lats
6.7%
Neck
6.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
4
6 reps
70%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Military Press (Barbell)
4
6 reps
70%
4
Bilbo Bench Press
1
AMRAP
50%
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Chest Fly (Machine)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Neck Flexion
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
6 reps
70%
3
Military Press (Barbell)
4
5 reps
75%
4
Bilbo Bench Press
1
AMRAP
54%
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Chest Fly (Machine)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Neck Flexion
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Barbell)
4
5 reps
77%
3
Military Press (Barbell)
4
5 reps
80%
4
Bilbo Bench Press
1
AMRAP
58%
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Chest Fly (Machine)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Neck Flexion
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Military Press (Barbell)
4
6 reps
65%
4
Bilbo Bench Press
1
AMRAP
62%
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Chest Fly (Machine)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Neck Flexion
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
4
Hammer Curl
4
10-12 reps
RPE 8
5
French Press
4
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Wrist Curls
3
12-15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 8
9
Neck Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
4
Hammer Curl
4
10-12 reps
RPE 8
5
French Press
4
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Wrist Curls
3
12-15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 8
9
Neck Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
4
Hammer Curl
4
10-12 reps
RPE 8
5
French Press
4
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Wrist Curls
3
12-15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 8
9
Neck Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
4
Hammer Curl
4
10-12 reps
RPE 8
5
French Press
4
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Wrist Curls
3
12-15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 8
9
Neck Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Bilbo Bench Press
1
AMRAP
52%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chin-Up (Weighted)
3
8-10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 reps
RPE 8
8
Neck Lateral Flexion
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Bilbo Bench Press
1
AMRAP
56%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chin-Up (Weighted)
3
8-10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 reps
RPE 8
8
Neck Lateral Flexion
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Bilbo Bench Press
1
AMRAP
60%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chin-Up (Weighted)
3
8-10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 reps
RPE 8
8
Neck Lateral Flexion
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Bilbo Bench Press
1
AMRAP
64%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chin-Up (Weighted)
3
8-10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 reps
RPE 8
8
Neck Lateral Flexion
3
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Military Press (Barbell)
4 Sets
6 Reps
70%
4
Bilbo Bench Press
1 Set
AMRAP
50%
5
Dip (Weighted)
3 Sets
8-12 Reps
@8
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
9
Neck Flexion
3 Sets
12-15 Reps
@8
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
3
Preacher Curl (EZ Bar)
4 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
10-12 Reps
@8
5
French Press
4 Sets
8-10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
7
Wrist Curls
3 Sets
12-15 Reps
@8
8
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@8
9
Neck Extension
3 Sets
12-15 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Bilbo Bench Press
1 Set
AMRAP
52%
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8
5A
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8
5B
Skull Crusher (Barbell)
4 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
8
Neck Lateral Flexion
3 Sets
12-15 Reps
@8