BBB torso and limbs

Transform your physique with the BBB Torso and Limbs program, a comprehensive 13-week journey designed to build strength and definition across your upper body and limbs. Committing to just four days a week, you'll engage in targeted supersets that challenge your muscles with exercises like the Overhead Press, Pull-Ups, and Incline Bench Press. This program is perfect for those ready to elevate their training intensity while utilizing a full gym setup. Get ready to sculpt your torso and limbs into a powerful, balanced physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Ab Wheel

Shrug (Trap Bar)

Good Morning

Bench Press (Barbell)

Chest Supported Row (Machine)

Band Face Pull

Landmine Oblique Twist

Bulgarian Split Squat (Bodyweight)

Shrug (Barbell)

change maxes by 2.5кг for upper body and 5кг lower body


Squat (Barbell)

Overhead Press (Barbell)

Clean Deadlift

5/3/1

Deload, do a little 

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