Intermediate–AdvancedFree

Arms/Legs Focus Torso Limbs Program PowerUpFitness

Ethan MacLean· Mar 2024

22athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength

Equipment

Full Gym

Session length

90 min

Build muscle and strength focused on your arms and legs. Fix your spider physique by building your arms and legs. Week 1-6 low volume, building up to moderate volume. Week 7-12 moderate volume, building up to high volume. Program structure: Monday - Torso/Chest, Back, Shoulders Tuesday - Limbs/Legs, Arms Wednesday - Rest Thursday - Torso/Chest, Back, Shoulders Friday - Limbs/Legs, Arms Saturday - Rest Sunday - Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.2%

Front Delts

11.1%

Upper Back

10%

Chest

9.3%

Quadriceps

8.8%

Hamstrings

7.9%

Biceps

7.7%

Middle Delts

7.5%

Lats

7.1%

Glutes

5.6%

Forearms

3.8%

Lower Back

3.1%

Rear Delts

2.8%

Abs

2.3%

Abductors

0.5%

Adductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	1	5–7 reps	@7–8
		1	5–7 reps	@8–9
2	Chest Supported Row (Machine)	1	5–7 reps	@7–8
		1	5–7 reps	@8–9
Superset
3A	Dip (Weighted)	1	6–10 reps	@8–9
		1	6–10 reps	@9–10
3B	Underhand Lat Pulldown	1	8–12 reps	@8–9
		1	8–12 reps	@9–10
4	Lateral Raise (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	1	5–7 reps	@7–8
		1	5–7 reps	@8–9
2	Romanian Deadlift (Barbell)	1	6–10 reps	@7–8
3	Lunge (Dumbbell)	2	AMRAP	@10
Superset
4A	Seated Dumbbell Curl	1	8–12 reps	@9
		1	8–12 reps	@10
4B	Overhead Tricep Extension (Cable)	1	8–12 reps	@9
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	1	5–7 reps	@7–8
		1	5–7 reps	@8–9
2	Seated Overhead Press (Dumbbell)	1	6–10 reps	@7–8
		1	6–10 reps	@8–9
Superset
3A	Inverted Row	2	8–12 reps	@8–9
3B	Incline Bench Press (Dumbbell)	2	8–12 reps	@8–9
4	Lateral Raise (Dumbbell)	3	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Preacher Curl (Barbell)	1	5–7 reps	@7–8
		1	5–7 reps	@8–9
2	JM Press	1	6–10 reps	@7–8
		1	6–10 reps	@8–9
Superset
3A	Bayesian Curl	2	10–15 reps	@10
3B	Single Arm Tricep Extension (Cable)	2	10–15 reps	@10
4	Leg Press	1	6–10 reps	@7–8
		1	6–10 reps	@8–9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Arms/Legs Focus Torso Limbs Program PowerUpFitness 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 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.

Arms/Legs Focus Torso Limbs Program PowerUpFitness is structured around 4 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.

Arms/Legs Focus Torso Limbs Program PowerUpFitness 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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