Program Description
Its my take for my liking of Pete Khatcherian's torso limbs that he recently uploaded for free, i like it becuase i get to hit arms more frequently and still have a session focused on my pulls and presses *For supersets where there's two similar exercises and a different one, I intend to do one set of cable pullovers for warmup (as an example), follow up with the superset and then do another set of dumbbell pullovers, basically counting them as a single exercise
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedNov 13, 2025 03:54
- Last EditedNov 13, 2025 04:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Upper Back
12.3%
Front Delts
11.5%
Biceps
10.3%
Lats
8.6%
Chest
7.8%
Middle Delts
5.8%
Forearms
4.9%
Quadriceps
4.9%
Hamstrings
4.9%
Glutes
3.3%
Calves
3.3%
Rear Delts
2.5%
Olympic
2.5%
Abs
1.2%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
10-15 reps
-
1B
Dip (Bodyweight)
2
5 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-12 reps
-
2B
Bent Over Row (Barbell)
1
8-10 reps
-
3A
Pullover (Dumbbell)
1
8-15 reps
-
3B
Standing Pullover (Cable)
1
10-15 reps
-
3C
Lat Pulldown (Single Arm)
2
6-15 reps
-
4A
Upright Row (Barbell)
2
10-12 reps
-
4B
Lying Side Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
Preacher Curl (EZ Bar)
2
6-12 reps
-
2B
French Press
2
8-15 reps
-
3
Squat (Barbell)
1
20 reps
-
4A
Seated Calf Raise
2
10-15 reps
-
4B
Lying Leg Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
1B
Wide Grip Lat Pulldown
2
10-15 reps
-
2A
Dip (Bodyweight)
2
5 reps
-
2B
Kroc Row
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
5-10 reps
-
3B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
4
Powell Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
1B
Tricep Pushdown (Cable)
2
8-12 reps
-
2A
French Press
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
6-12 reps
-
3
Snatch Deadlift
3
6-12 reps
-
4A
Leg Extension
2
8-12 reps
-
4B
Seated Calf Raise
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Underhand Lat Pulldown2 Sets
10-15 Reps
-
1B
Dip (Bodyweight)2 Sets
5 Reps
-
2A
Incline Bench Press (Dumbbell)2 Sets
6-12 Reps
-
2B
Bent Over Row (Barbell)1 Set
8-10 Reps
-
3A
Pullover (Dumbbell)1 Set
8-15 Reps
-
3B
Standing Pullover (Cable)1 Set
10-15 Reps
-
3C
Lat Pulldown (Single Arm)2 Sets
6-15 Reps
-
4A
Upright Row (Barbell)2 Sets
10-12 Reps
-
4B
Lying Side Lateral Raise2 Sets
10-15 Reps
-
Day 2
1A
Reverse Bicep Curl (EZ Bar)2 Sets
6-15 Reps
-
1B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
2A
Preacher Curl (EZ Bar)2 Sets
6-12 Reps
-
2B
French Press2 Sets
8-15 Reps
-
3
Squat (Barbell)1 Set
20 Reps
-
4A
Seated Calf Raise2 Sets
10-15 Reps
-
4B
Lying Leg Curl2 Sets
6-12 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
1B
Wide Grip Lat Pulldown2 Sets
10-15 Reps
-
2A
Dip (Bodyweight)2 Sets
5 Reps
-
2B
Kroc Row2 Sets
8-15 Reps
-
3A
Overhead Press (Barbell)2 Sets
5-10 Reps
-
3B
Hammer Curl (Dumbbell)2 Sets
6-10 Reps
-
3C
Standing Behind Neck Shoulder Press (Barbell)1 Set
AMRAP
-
4
Powell Raise2 Sets
10-15 Reps
-
Day 4
1A
Reverse Wrist Curl (Barbell)2 Sets
8-12 Reps
-
1B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
2A
French Press2 Sets
10-15 Reps
-
2B
Preacher Curl (EZ Bar)2 Sets
6-12 Reps
-
3
Snatch Deadlift3 Sets
6-12 Reps
-
4A
Leg Extension2 Sets
8-12 Reps
-
4B
Seated Calf Raise2 Sets
10-15 Reps
-