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4-Day Torso Limbs (Upper body focused)

by Alp
2 athletes joined

Program Description

All around basic torso limbs program, use double progression for lifts.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 09:28
  • Last Edited
    Aug 24, 2025 06:35

Summary

Unleash your upper body potential with the 4-Day Torso Limbs program, designed to sculpt and strengthen your arms, chest, and back over four focused weeks. This program features a blend of compound and isolation exercises, including the Bench Press, Lat Pulldown, and Alternating Dumbbell Curl, ensuring a comprehensive approach to muscle development. With four sessions each week, you'll build strength and definition while mastering your form. Equip yourself with a full gym and get ready to elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Chest
11.2%
Upper Back
10.8%
Front Delts
10.3%
Biceps
10.3%
Middle Delts
9%
Lats
8.1%
Hamstrings
8.1%
Quadriceps
7.2%
Rear Delts
5.8%
Glutes
2.2%
Lower Back
1.8%
Abs
1.3%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
2
7-10 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Overhead Press (Barbell)
2
5-8 reps
RPE 10
6
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
2
7-10 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Overhead Press (Barbell)
2
5-8 reps
RPE 10
6
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
2
7-10 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Overhead Press (Barbell)
2
5-8 reps
RPE 10
6
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
2
7-10 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Overhead Press (Barbell)
2
5-8 reps
RPE 10
6
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Leg Press
2
5-7 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Leg Press
2
5-7 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Leg Press
2
5-7 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Leg Press
2
5-7 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Reverse Pec Deck
2
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher Curl
3
7-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
5
Leg Extension
2
7-10 reps
RPE 10
6
Leg Curl
2
7-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@10
2
Tricep Rope Push Down (Cable)
3 Sets
7-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Leg Press
2 Sets
5-7 Reps
@9
5
Leg Extension
2 Sets
7-10 Reps
@10
6
Leg Curl
2 Sets
7-10 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@10
3
Pec Deck (Machine)
2 Sets
7-10 Reps
@10
4
Seated Row (Cable)
2 Sets
5-8 Reps
@10
5
Overhead Press (Barbell)
2 Sets
5-8 Reps
@10
6
Reverse Pec Deck
2 Sets
7-10 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9
4
Seated Row (Cable)
2 Sets
5-8 Reps
@10
5
Reverse Pec Deck
2 Sets
7-10 Reps
@10
Day 4
1
Machine Preacher Curl
3 Sets
7-10 Reps
@10
2
Tricep Rope Push Down (Cable)
3 Sets
7-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
5
Leg Extension
2 Sets
7-10 Reps
@10
6
Leg Curl
2 Sets
7-10 Reps
@10