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Torie’s plan

by Joseph C.

Program Description

Torie’s Plan is an intense 7-day workout program designed to challenge your strength and endurance. Each day targets different muscle groups with a combination of machine and bodyweight exercises, ensuring a well-rounded approach to fitness. From leg extensions to seated rows, you’ll engage your entire body while honing in on key areas like your core, arms, and legs. Get ready to push your limits and see real results in just one week!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Sep 28, 2025 01:07
  • Last Edited
    Sep 28, 2025 02:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Upper Back
10.7%
Quadriceps
9.8%
Chest
9%
Abs
7.8%
Biceps
7.5%
Front Delts
6.9%
Glutes
6.7%
Hamstrings
5.9%
Rear Delts
5.2%
Lats
4.8%
Middle Delts
3.2%
Adductors
2.8%
Abductors
2%
Calves
1.3%
Forearms
1.2%
Lower Back
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
20 reps
-
2
Dynamic Side Plank
2
20 reps
-
3
Abs Crunch (Bodyweight)
1
30 reps
-
4
Bicycle Crunch
1
24 reps
-
5
Side Plank
2
0.5 mins
-
6
Lying Leg Raise
1
20 reps
-
7
Push-up And Rotation
1
24 reps
-
8
Russian Twist (Dumbbell)
1
50 reps
-
9
Abs Crunch (Bodyweight)
1
30 reps
-
10
Glute Bridge (Bodyweight)
1
30 reps
-
11
Heel Touch
1
40 reps
-
12
Mountain Climber
1
60 reps
-
13
Oblique Crunch
1
24 reps
-
14
Lying Leg Raise
1
20 reps
-
15
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Squat (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
5
Squat (Barbell)
4
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
12 Reps
-
3
Military Press (Barbell)
3 Sets
12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
Day 2
1
Sit Up
1 Set
20 Reps
-
2
Dynamic Side Plank
2 Sets
20 Reps
-
3
Abs Crunch (Bodyweight)
1 Set
30 Reps
-
4
Bicycle Crunch
1 Set
24 Reps
-
5
Side Plank
2 Sets
0.5 mins
-
6
Lying Leg Raise
1 Set
20 Reps
-
7
Push-up And Rotation
1 Set
24 Reps
-
8
Russian Twist (Dumbbell)
1 Set
50 Reps
-
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
-
10
Glute Bridge (Bodyweight)
1 Set
30 Reps
-
11
Heel Touch
1 Set
40 Reps
-
12
Mountain Climber
1 Set
60 Reps
-
13
Oblique Crunch
1 Set
24 Reps
-
14
Lying Leg Raise
1 Set
20 Reps
-
15
Plank
1 Set
1 mins
-
Day 3
1
Leg Extension
3 Sets
12 Reps
-
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Hip Adductor (Machine)
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
-
5
Calf Raise (Machine)
3 Sets
12 Reps
-
6
Squat (Barbell)
3 Sets
12 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
12 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
12 Reps
-
3
Military Press (Barbell)
3 Sets
12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
Day 6
1
Leg Extension
3 Sets
8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Hack Squat
3 Sets
8 Reps
-
4
Lunge (Barbell)
3 Sets
8 Reps
-
5
Squat (Barbell)
4 Sets
8 Reps
-
Day 7
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
12 Reps
-