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BoostcampPNG

Torso + limb (upper lower)

by Abdirahim Y.
2 athletes joined

Program Description

Muscle + strength gains Example schedule Mon:torso Tues:limbs Wed:off Thurs:torso Fri:limbs Sat:off Sun:off

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2024 03:39
  • Last Edited
    Jun 18, 2025 11:59

Summary

Transform your physique with the Torso + Limb program, a comprehensive 12-week training plan designed for serious lifters. Comprising four workouts per week, this program expertly balances upper and lower body exercises to build strength and muscle across all major muscle groups. Each session includes a mix of compound and isolation movements, ensuring you maximize your gains while enhancing overall stability and power. Get ready to elevate your fitness journey and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
8
Calf Raise (Leg Press)
1
5
8-12 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
1 Set
10-15 Reps
-
6
Upright Row (Cable)
3 Sets
10-15 Reps
-
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
-
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Press
3 Sets
12-15 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Step-Up (Weighted)
3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
4
Bayesian Curl
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
6
Upright Row (Cable)
3 Sets
12-20 Reps
-
7
Suitcase Carry
2 Sets
1.5 mins
-
8
Calf Raise (Leg Press)
1 Set
5 Sets
8-12 Reps
3-5 Reps
-
-