Torso + limb (upper lower) | Workout Programs | Boostcamp App |

Torso + limb (upper lower)

by Abdirahim Y.

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 14, 2024 02:12

down_app

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