Torso,limbs,P&P By FisH
programs for intermidiate & advanced Resting for time should be 2 to 5 mins but take longer rest if needed
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 5–8 reps | @9.5 |
| 2 | Bench Press (Dumbbell) | 3 | 6–12 reps | @9.5 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–12 reps | @9.5 |
| 4 | Lateral Raise (Dumbbell) | 2 | 12 reps | @7.5 |
| 5 | Single Arm Row (Dumbbell) | 3 | 10 reps | @9.5 |
| 6 | Seated Row (Cable) | 3 | 12 reps | @9 |
| 7 | Rear Delt Row | 3 | 12 reps | @8 |
| 8 | Lat Pulldown | 3 | 15 reps | @8.5 |
| 9 | Lateral Raise (Cable) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 1–8 reps | @9.5 |
| 2 | Single-Leg Leg Curl | 3 | 10–12 reps | @8.5 |
| 3 | Preacher Curl (Dumbbell) | 3 | 10 reps | @9.5 |
| 4 | Single Leg Calf Raise | 3 | 6–10 reps | @9.5 |
| 5 | Calf Raise (Leg Press) | 3 | 12 reps | @8.5 |
| 6 | Hammer Curl | 3 | 10 reps | @9 |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps | @8.5 |
| 8 | Tricep Extension (Cable) | 3 | 12 reps | @8.5 |
| 9 | Wrist Curls | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5–9 reps | @9.5 |
| 2 | Incline Chest Press (Machine) | 2 | 6–10 reps | @9.5 |
| 1 | 12–20 reps | @9 | ||
| 3 | Shoulder Press (Plate Loaded) | 3 | 12 reps | @9 |
| 4 | Lateral Raise (Machine) | 4 | 10–15 reps | @9 |
| 5 | Shrug (Barbell) | 4 | 15–20 reps | @8 |
| 6 | Chest Fly (Dumbbell) | 2 | 10 reps | @9 |
| 7 | Skull Crusher | 3 | 12 reps | @9 |
| 8 | Tricep Extension (Dumbbell) | 2 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Cable Fly | 4 | 15 reps | @9 |
| 2 | High Row | 2 | 10 reps | @9.5 |
| 3 | Barbell Row | 2 | 6–8 reps | @9.5 |
| 4 | Chest Supported Row (Machine) | 2 | 8–10 reps | @9.5 |
| 5 | Lat Pulldown (Close Grip) | 3 | 15 reps | @9 |
| 6 | Incline Curl (Dumbbell) | 3 | 10 reps | @8.5 |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 3 | 8 reps | @9.5 |
| 2 | Incline Chest Press (Machine) | 2 | 6–10 reps | @9.5 |
| 3 | Bench Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 4 | Chest Fly (Cable) | 3 | 12 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 6 | Upright Row (Barbell) | 2 | 15 reps | @9 |
| 7 | Shrug (Dumbbell) | 4 | 15 reps | @9 |
| 8 | Wrist Curls | 4 | 12 reps | @9.5 |
| 9 | Straight Leg Calf Raise | 3 | 8 reps | @9.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Torso,limbs,P&P By FisH is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Torso,limbs,P&P By FisH is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Torso,limbs,P&P By FisH 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.
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