Limbs/Torso 2 on 1 off
Frequency but quads and arms priority
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 12–20 reps | @10 |
| 2 | Pendulum Squat | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 3 | Stiff Leg Deficit Deadlift | 3 | 6–12 reps | @9 |
| 4 | Bicep Curl (Machine) | 2 | 5–10 reps | @10 |
| 1 | 10–20 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Face Pull | 2 | 10–20 reps | @10 |
| 2 | Bench Press (Barbell) | 1 | 4 reps | @7 |
| 1 | 6 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 3 | T-Bar Row | 3 | 6–10 reps | @10 |
| 4 | Incline Chest Press (Machine) | 2 | 6–12 reps | @10 |
| 5 | Pullover (Machine) | 2 | 8–15 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @10 |
| 7 | Wrist Curls | 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 10–20 reps | @10 |
| 2 | Leg Extension | 2 | 10–20 reps | @10 |
| 3 | Seated Hamstring Curl | 4 | 8–12 reps | @10 |
| 4 | Leg Press (45 Degrees) | 3 | 10–20 reps | @10 |
| 5 | Incline Hammer Curl (Dumbbell) | 3 | 5–10 reps | @10 |
| 6 | Tricep Extension (Machine) | 3 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Cable Fly | 2 | 10–20 reps | @10 |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 3 | High Row | 3 | 5–10 reps | @10 |
| 4 | Dip (Weighted) | 2 | 5–10 reps | @10 |
| 5 | Barbell Row | 2 | 10–20 reps | @10 |
| 6 | Lateral Raise (Cable) | 3 | 5–10 reps | @9 |
| 7 | Wrist Curls | 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 10–20 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 1 | 4 reps | @7 |
| 1 | 6 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 3 | Rear Foot Elevated Split Squat | 3 | 5–10 reps | @9 |
| 4 | Preacher Curl (Dumbbell) | 3 | 5–10 reps | @10 |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Dumbbell) | 2 | 10–20 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 3 | 5–10 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 5–10 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 8–12 reps | @10 |
| 5 | Pull-Up (Weighted) | 2 | 5–10 reps | @10 |
| 6 | Lateral Raise (Machine) | 3 | 10–20 reps | @10 |
| 7 | Wrist Curls | 2 | 10–20 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Limbs/Torso 2 on 1 off is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Limbs/Torso 2 on 1 off is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Limbs/Torso 2 on 1 off 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
