Torso/Limbs bw
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Common questions
Yes, Torso/Limbs bw is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Torso/Limbs bw is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Torso/Limbs bw is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
