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Torso+Limbs

by Bhavin S.

Program Description

Build Muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 20, 2025 06:03
  • Last Edited
    Oct 20, 2025 06:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Lats
10%
Quadriceps
9.5%
Biceps
9.1%
Triceps
8.6%
Hamstrings
8.2%
Abs
6.4%
Glutes
5.9%
Middle Delts
5.5%
Front Delts
5.5%
Chest
4.5%
Calves
4.5%
Rear Delts
2.3%
Cardio
2.3%
Lower Back
1.8%
Adductors
1.8%
Forearms
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3A
Wide Grip Lat Pulldown
2
10-12 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3A
Wide Grip Lat Pulldown
2
10-12 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3A
Wide Grip Lat Pulldown
2
10-12 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3A
Wide Grip Lat Pulldown
2
10-12 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
10-12 reps
-
1B
Skull Crusher (EZ Bar)
2
10-12 reps
-
2A
Hammer Curl (Dumbbell)
2
10-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
3A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
3B
Standing Calf Raise
2
AMRAP
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
10-12 reps
-
1B
Skull Crusher (EZ Bar)
2
10-12 reps
-
2A
Hammer Curl (Dumbbell)
2
10-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
3A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
3B
Standing Calf Raise
2
AMRAP
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
10-12 reps
-
1B
Skull Crusher (EZ Bar)
2
10-12 reps
-
2A
Hammer Curl (Dumbbell)
2
10-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
3A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
3B
Standing Calf Raise
2
AMRAP
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
10-12 reps
-
1B
Skull Crusher (EZ Bar)
2
10-12 reps
-
2A
Hammer Curl (Dumbbell)
2
10-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
3A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
3B
Standing Calf Raise
2
AMRAP
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Curl
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Single Arm 3-Way Chest Cable Fly
2
24 reps
-
2B
Face Pull
2
10-12 reps
-
3A
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
3B
Seated Narrow-Grip Row
2
8-10 reps
-
4
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Single Arm 3-Way Chest Cable Fly
2
24 reps
-
2B
Face Pull
2
10-12 reps
-
3A
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
3B
Seated Narrow-Grip Row
2
8-10 reps
-
4
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Single Arm 3-Way Chest Cable Fly
2
24 reps
-
2B
Face Pull
2
10-12 reps
-
3A
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
3B
Seated Narrow-Grip Row
2
8-10 reps
-
4
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Single Arm 3-Way Chest Cable Fly
2
24 reps
-
2B
Face Pull
2
10-12 reps
-
3A
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
3B
Seated Narrow-Grip Row
2
8-10 reps
-
4
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Bicep Curl (Cable)
2
10-12 reps
-
1B
Tricep Pushdown (Cable)
2
10-12 reps
-
2A
Behind Back Hammer Curl (Cable)
2
10-12 reps
-
2B
Tricep Kickback (Cable)
2
10-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Leg Press
1
1
6-8 reps
12-15 reps
-
-
4B
Calf Raise (Leg Press)
2
AMRAP
-
5
Leg Extension
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Bicep Curl (Cable)
2
10-12 reps
-
1B
Tricep Pushdown (Cable)
2
10-12 reps
-
2A
Behind Back Hammer Curl (Cable)
2
10-12 reps
-
2B
Tricep Kickback (Cable)
2
10-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Leg Press
1
1
6-8 reps
12-15 reps
-
-
4B
Calf Raise (Leg Press)
2
AMRAP
-
5
Leg Extension
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Bicep Curl (Cable)
2
10-12 reps
-
1B
Tricep Pushdown (Cable)
2
10-12 reps
-
2A
Behind Back Hammer Curl (Cable)
2
10-12 reps
-
2B
Tricep Kickback (Cable)
2
10-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Leg Press
1
1
6-8 reps
12-15 reps
-
-
4B
Calf Raise (Leg Press)
2
AMRAP
-
5
Leg Extension
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Bicep Curl (Cable)
2
10-12 reps
-
1B
Tricep Pushdown (Cable)
2
10-12 reps
-
2A
Behind Back Hammer Curl (Cable)
2
10-12 reps
-
2B
Tricep Kickback (Cable)
2
10-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Leg Press
1
1
6-8 reps
12-15 reps
-
-
4B
Calf Raise (Leg Press)
2
AMRAP
-
5
Leg Extension
2
10-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3A
Wide Grip Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Sit Up
1 Set
100 Reps
-
Day 2
1A
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
1B
Skull Crusher (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3A
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3B
Standing Calf Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
-
-
5
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Treadmill
1 Set
20 mins
-
2
Stair Climber
1 Set
10 mins
-
Day 4
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
1B
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2A
Single Arm 3-Way Chest Cable Fly
1 Set
1 Set
24 Reps
24 Reps
-
-
2B
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3A
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3B
Seated Narrow-Grip Row
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 5
1A
Behind Back Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
1B
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2A
Behind Back Hammer Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2B
Tricep Kickback (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4A
Leg Press
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4B
Calf Raise (Leg Press)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-