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Torso Limb Torso Arm

by Victor N.

Program Description

Torso Limb with even more emphasis on arms, at the expense of one leg day.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 01:57
  • Last Edited
    Jun 18, 2025 10:05

Summary

Transform your upper body and arms with the Torso Limb Torso Arm program, a comprehensive 12-week training plan designed for serious lifters. Comprising four workouts per week, this program focuses on building strength and muscle through a mix of dumbbell, cable, and machine exercises. You'll tackle key movements like the Incline Bench Press and Pull-Ups, ensuring balanced development across your chest, back, and arms. Get ready to push your limits and achieve noticeable results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
8-10 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
6
Upright Row (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Pec Deck (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Extension (Cable)
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
4
Chest Press (Machine)
2 Sets
8-10 Reps
-
5
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
-
6
Upright Row (Dumbbell)
2 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Leg Extension
2 Sets
AMRAP
-
4
Lying Leg Curl
2 Sets
AMRAP
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
AD Press
2 Sets
5-8 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
4
Chest Press (Machine)
2 Sets
8-10 Reps
-
5
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
6
Pec Deck (Machine)
2 Sets
6-10 Reps
-
Day 4
1
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
2
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
3
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
5
Reverse Pec Deck
2 Sets
6-10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-