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Torso/Limbs bw

by T
3 athletes joined

Program Description

Bodybuilding. I'm too lazy, I guess run it until deload.

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    1 week
  • Created
    Jun 23, 2024 04:03
  • Last Edited
    Jun 18, 2025 09:39

Summary

Unleash your strength with the Torso/Limbs bw program, a dynamic 1-week bodyweight training plan designed for four days of intense workouts. Each session targets your upper and lower body, incorporating exercises like RTO Push Ups and Pistol Squats to build muscle and enhance endurance. Perfect for at-home training, this program emphasizes functional movements that engage multiple muscle groups, ensuring you maximize your gains. Get ready to challenge yourself and elevate your fitness journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
RTO Push Up
4
AMRAP
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Ring Pike Push Up
4
AMRAP
-
4
Ring Row
4
AMRAP
-
5
Face Pull
3
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
AMRAP
-
2
Ring Ham Curl (Basically Hip Thrust + Leg Curl)
3
AMRAP
-
3
Ring Sissy Squat
3
AMRAP
-
4
RDL / Same Movement
3
AMRAP
-
5
Pelican Curl
4
AMRAP
-
6
Ring Tricep Extensions
4
AMRAP
-
7
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Ring Push Up
4
AMRAP
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Ring Dip
4
AMRAP
-
4
Ring Row
4
AMRAP
-
5
Lu Lateral Raise
3
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Weighted)
5
AMRAP
-
2
Ring Sissy Squat
3
AMRAP
-
3
Ring Ham Curl (Basically Hip Thrust + Leg Curl)
3
AMRAP
-
4
Hammer Curl
4
AMRAP
-
5
Ring Tricep Extensions
4
AMRAP
-
6
Single Leg Calf Raise
3
AMRAP
-
Week 1
1 / 1 Weeks
Day 1
1
RTO Push Up
4 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Ring Pike Push Up
4 Sets
AMRAP
-
4
Ring Row
4 Sets
AMRAP
-
5
Face Pull
3 Sets
AMRAP
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Pistol Squat
3 Sets
AMRAP
-
2
Ring Ham Curl (Basically Hip Thrust + Leg Curl)
3 Sets
AMRAP
-
3
Ring Sissy Squat
3 Sets
AMRAP
-
4
RDL / Same Movement
3 Sets
AMRAP
-
5
Pelican Curl
4 Sets
AMRAP
-
6
Ring Tricep Extensions
4 Sets
AMRAP
-
7
Single Leg Calf Raise
3 Sets
AMRAP
-
Day 3
1
Deficit Ring Push Up
4 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Ring Dip
4 Sets
AMRAP
-
4
Ring Row
4 Sets
AMRAP
-
5
Lu Lateral Raise
3 Sets
AMRAP
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Walking Lunge (Weighted)
5 Sets
AMRAP
-
2
Ring Sissy Squat
3 Sets
AMRAP
-
3
Ring Ham Curl (Basically Hip Thrust + Leg Curl)
3 Sets
AMRAP
-
4
Hammer Curl
4 Sets
AMRAP
-
5
Ring Tricep Extensions
4 Sets
AMRAP
-
6
Single Leg Calf Raise
3 Sets
AMRAP
-