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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
    Aug 09, 2025 11:35

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Lats
9.9%
Triceps
9.7%
Biceps
9.5%
Chest
8.4%
Quadriceps
8%
Forearms
7.7%
Front Delts
7.5%
Hamstrings
7.1%
Middle Delts
6.5%
Calves
6.5%
Upper Back
5.6%
Glutes
5.6%
Rear Delts
3.2%
Abs
2.6%
Lower Back
1.7%
Adductors
0.6%
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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
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