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Torso Limbs

by Lukas

Program Description

Get better arm with direct and indirect Training every session. Dont Increase the arm volume because it will be difficult for ur tendons. Train every Second day so ur arms have enough recovery (Torso rest limbs rest....) For Progression i would recommend for the compound Lifts if its 6-8 reprange :day 1 6/6/6 next Training 7/6/6 then 7/7/6 7/7/7 8/7/7 8/8/7 8/8/8 and then u can increase the weight and start again at 6/6/6 reps

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 09, 2025 09:35
  • Last Edited
    Dec 09, 2025 10:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Front Delts
10.1%
Upper Back
8.8%
Lats
8.1%
Biceps
8.1%
Quadriceps
8.1%
Hamstrings
8.1%
Chest
7.4%
Middle Delts
5.4%
Abs
5.4%
Glutes
5.4%
Adductors
4.1%
Rear Delts
3.4%
Calves
2.7%
Forearms
2%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Curl
2
8-12 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Curl
2
8-12 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-10 reps
RPE 9
5
Shoulder Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-10 reps
RPE 9
5
Shoulder Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Curl
2
8-12 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Curl
2
8-12 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 2 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-8 Reps
@9
3
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4
T-Bar Row
3 Sets
8-10 Reps
@9
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@10
6
Leg Curl
2 Sets
8-12 Reps
@10
7
Standing Calf Raise
2 Sets
8-12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@9
@10
4
T-Bar Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@10
6
Leg Curl
2 Sets
8-12 Reps
@10
7
Standing Calf Raise
2 Sets
8-12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10