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4X Torso Limbs Split

by Mark M.

Program Description

4 day hypertrophy split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 20, 2025 11:52
  • Last Edited
    Jun 18, 2025 11:34

Summary

Unleash your strength with the 4X Torso Limbs Split, a focused 5-week program designed for serious lifters looking to sculpt their upper body and enhance overall muscle definition. Comprising four training days each week, this program includes a variety of exercises targeting the chest, back, shoulders, and arms, utilizing equipment like dumbbells and barbells. Expect to build power and endurance through a mix of compound and isolation movements, ensuring a balanced approach to your torso and limb training. Get ready to elevate your fitness game and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
2
Single Arm Landmine Row
2
10-15 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Straight Arm Pulldown
3
10-15 reps
RPE 8
5
Lying Side Lateral Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
2
Single Arm Landmine Row
2
10-15 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
4
Straight Arm Pulldown
3
10-15 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
2
Single Arm Landmine Row
2
10-15 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
4
Straight Arm Pulldown
3
10-15 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
2
Single Arm Landmine Row
2
10-15 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
4
Straight Arm Pulldown
3
10-15 reps
RPE 10
5
Lying Side Lateral Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
2
Single Arm Landmine Row
2
10-15 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
4
Straight Arm Pulldown
3
10-15 reps
RPE 10
5
Lying Side Lateral Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Sissy Squat
2
10-15 reps
RPE 8
5A
Wrist Curls
3
15-20 reps
RPE 8
5B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Sissy Squat
2
10-15 reps
RPE 9
5A
Wrist Curls
3
15-20 reps
RPE 9
5B
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Sissy Squat
2
10-15 reps
RPE 9
5A
Wrist Curls
3
15-20 reps
RPE 9
5B
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Sissy Squat
2
10-15 reps
RPE 10
5A
Wrist Curls
3
15-20 reps
RPE 10
5B
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Sissy Squat
2
10-15 reps
RPE 10
5A
Wrist Curls
3
15-20 reps
RPE 10
5B
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Meadow Row
2
5-10 reps
RPE 8
5
Dip (Weighted)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
4
Meadow Row
2
5-10 reps
RPE 9
5
Dip (Weighted)
3
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
4
Meadow Row
2
5-10 reps
RPE 9
5
Dip (Weighted)
3
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Meadow Row
2
5-10 reps
RPE 10
5
Dip (Weighted)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Meadow Row
2
5-10 reps
RPE 10
5
Dip (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5A
Standing Calf Raise
3
15-20 reps
RPE 8
5B
Wrist Curls
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 9
4
Seated Hamstring Curl
2
10-15 reps
RPE 9
5A
Standing Calf Raise
3
15-20 reps
RPE 9
5B
Wrist Curls
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 9
4
Seated Hamstring Curl
2
10-15 reps
RPE 9
5A
Standing Calf Raise
3
15-20 reps
RPE 9
5B
Wrist Curls
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Wrist Curls
3
15-20 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
2
Single Arm Landmine Row
2 Sets
10-15 Reps
@8
3
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
4
Straight Arm Pulldown
3 Sets
10-15 Reps
@8
5
Lying Side Lateral Raise
3 Sets
10-15 Reps
@8
Day 2
1
Seated Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Sissy Squat
2 Sets
10-15 Reps
@8
5A
Wrist Curls
3 Sets
15-20 Reps
@8
5B
Standing Calf Raise
3 Sets
15-20 Reps
@8
Day 3
1
Behind The Back Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@8
4
Meadow Row
2 Sets
5-10 Reps
@8
5
Dip (Weighted)
3 Sets
5-10 Reps
@8
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-10 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5A
Standing Calf Raise
3 Sets
15-20 Reps
@8
5B
Wrist Curls
3 Sets
15-20 Reps
@8