IntermediateFree

LOOK LIKE YOU LIFT - Torso/Limbs Split

4x Week Bodybuilding Program With A Focus On Upper Body

Xander· Mar 2025

145athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

80 min

A Torso/Limbs split is a popular bodybuilding modification to the traditional Upper/Lower split. Typically, the Upper/Lower split is designed for athletes. So, why do so many people who primarily want to "Look Like You Lift" adopt the Upper/Lower approach? Because it strikes a great balance It's a fantastic way to balance the gym with your life. Training four days a week means you're in the gym more than you're not but still get weekends off, and you’re still hitting both your upper and lower body twice a week. But why modify it? As mentioned earlier, the Upper/Lower split wasn't originally designed with bodybuilding in mind. Let’s be real for a second: Why do we lift? To fill out a T-shirt. We lift to look like we lift. The Upper/Lower split makes it harder to achieve that goal. Why? The traditional Upper/Lower split forces you to train everything you need to fill that T-shirt in just two days. So, are we really expecting to put in maximum effort on our chest, upper back, lats, shoulders, biceps, triceps, and forearms with enough volume in just two days? No one enjoys slogging through a 2+ hour workout, only to begrudgingly hit the EZ curl bars for some half-assed bicep curls at the end of an Upper Day. So, two upper body days… but what about the other two days? They’re just legs? Yeah… just legs. Now, we all want big legs, but are we seriously going to dedicate the same amount of time to them as we would to the complex and aesthetically crucial upper body? It’s likely that your goal is to have well-defined legs that look like you lift—not necessarily gigantic legs. So, what's the solution? A Torso/Limbs Split With this modification, we shift isolation movements to our “Limbs” day. This means the first day focuses on your Torso (Chest, Back, Abs, Some Shoulders), while the second day focuses on your Limbs (Biceps, Triceps, Lateral Deltoids, Quads, Hamstrings, Glutes). Now, we get the benefit of two arm days without needing to go to the gym six times a week. And unless legs are your top priority, there’s no need to dedicate two full days just to leg workouts. This also frees up more room on your Torso day for torso-specific exercises. Schedule: Mon: Torso 1 Tue: Limbs 1 Wed: Rest Thur: Torso 2 Fri: Limbs 2 Sat: Rest/Optional Accessories (See Week 4) Sun: Rest Volume: Start with the lower end of set recommendations. Adjust slowly after a couple weeks. Intensity: Everything should be taken to or very close to failure in a deep ROM. Supersets: Superset when possible. Feel free to modify for your needs. For example: swap out Smith OHP/Seated Cable Row for a DB OHP and DB Row

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13%

Front Delts

10.2%

Quadriceps

8.9%

Biceps

8.9%

Chest

8.9%

Upper Back

8.7%

Hamstrings

8.2%

Lats

6.8%

Glutes

6.1%

Abs

5.8%

Middle Delts

4.8%

Forearms

3.1%

Rear Delts

2.7%

Adductors

1.7%

Calves

0.9%

Lower Back

0.7%

Neck

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	1	3–5 reps	@8
		2	6–10 reps	@9
1B	Lat Pulldown (Neutral Grip)	1	6–10 reps	@9
		2	10–15 reps	@10
Superset
2A	Incline Chest Press (Machine)	2	6–12 reps	@10
2B	T-Bar Row	1	6–8 reps	@9
		1	8–12 reps	@10
Superset
3A	Reverse Cable Fly	2	10–20 reps	@10
3B	Chest Fly (Cable)	2	10–15 reps	@10
3C	Lat Pullover (Cable)	2	10–20 reps	@10
4	Abs Crunch (Machine)	2	8–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3–5 reps	@8
		2	6–10 reps	@8
Superset
2A	Preacher Curl (EZ Bar)	2	8–12 reps	—
2B	Tricep Rope Push Down (Cable)	2	10–15 reps	—
Superset
3A	Leg Curl	2	8–12 reps	@9
		1	8–12 reps	@10
3B	Leg Extension	2	8–12 reps	@9
		1	8–12 reps	@10
Superset
4A	Alternating Dumbbell Curl	2	8–15 reps	@10
4B	Tricep Extension (Barbell)	2	8–15 reps	@10
4C	Lateral Raise (Dumbbell)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Dumbbell)	1	5–8 reps	@9
		2	8–12 reps	@9
1B	Wide Grip Lat Pulldown	3	8–12 reps	@10
Superset
2A	Seated Military Press (Smith Machine)	2	6–10 reps	@10
2B	Seated Row (Cable)	1	10–15 reps	@10
		1	10–15 reps	—
Superset
3A	Pec Deck (Machine)	2	10–15 reps	@10
3B	Reverse Pec Deck	2	10–15 reps	@10
4	Lat Pulldown (Machine)	2	8–12 reps	@10
Superset
5A	Lying Leg Raise	2	10–20 reps	—
5B	Deficit Push Up	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bicep Curl (Barbell)	2	6–12 reps	@10
1B	Skull Crusher (Barbell)	2	6–12 reps	@10
2	Romanian Deadlift (Barbell)	1	6–10 reps	@8
		1	6–10 reps	@9
3	Pendulum Squat	3	6–10 reps	@9
Superset
4A	Bayesian Curl	2	8–15 reps	@10
4B	Overhead Tricep Extension (Cable)	2	8–15 reps	@10
Superset
5A	Walking Lunge (Dumbbell)	2	10–15 reps	@8
5B	Lateral Raise (Machine)	2	10–15 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, LOOK LIKE YOU LIFT - Torso/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 4 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 80 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.

LOOK LIKE YOU LIFT - Torso/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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

LOOK LIKE YOU LIFT - Torso/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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