Limbs/Torso/L/P/P
Transform your physique over 12 weeks with targeted workouts that sculpt your limbs and torso—let's build your best body together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 2 | 5–10 reps | @9 |
| 2 | Incline Tricep Extension (Dumbbell) | 2 | 5–10 reps | @9 |
| Superset | ||||
| 3A | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 3B | Hammer Curl (Dumbbell) | 1 | 8–12 reps | @10 |
| 4 | Back Extension (Weighted) | 2 | 8–15 reps | @8 |
| Superset | ||||
| 5A | Decline Sit Up (Weighted) | 2 | 6–10 reps | @9 |
| 5B | Leg Extension | 2 | 15–20 reps | @9 |
| 6 | Hip Adductor (Machine) | 1 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5–10 reps | @9 |
| 2 | Wide Grip Pull Up (Weighted) | 2 | 5–10 reps | @9 |
| 3 | Seated Shoulder Press (Smith) | 2 | 5–10 reps | @9 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 6–12 reps | @9 |
| 5 | Incline EZ Bar Row | 1 | 8–12 reps | @10 |
| 6 | Upright Row (Barbell) | 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 6–10 reps | @9 |
| 2 | 45'S (Banded) | 1 | 6–10 reps | @8 |
| 2 | 6–10 reps | @9 | ||
| 3 | Leg Extension | 2 | 15–20 reps | @9 |
| 4 | High Bar Squat (Barbell) | 1 | 8–12 reps | @9 |
| 5 | Hip Adductor (Machine) | 1 | 5–10 reps | @9 |
| 6 | Decline Sit Up (Weighted) | 2 | 8–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Tricep Extension (Dumbbell) | 2 | 5–10 reps | @9 |
| 2 | Incline Lateral Raises (Dumbell) | 2 | 5–10 reps | @9 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 6–12 reps | @9 |
| 4 | Dip (Weighted) | 2 | 5–10 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @9 |
| 6 | Skullcrusher(Ez Bar) | 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Kelso Shrug | 1 | 6–10 reps | @10 |
| 2B | Incline EZ Bar Row | 2 | 6–10 reps | @9 |
| 3 | Wide Grip Lat Pulldown | 2 | 6–10 reps | @9 |
| Superset | ||||
| 4A | Decline Sit Up (Weighted) | 2 | 8–15 reps | @9 |
| 4B | Hammer Curl (Dumbbell) | 2 | 6–10 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Limbs/Torso/L/P/P is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 50 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/L/P/P 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 12 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/L/P/P 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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