Program Description
Build Muscle
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedOct 20, 2025 06:03
- Last EditedOct 24, 2025 10:16
Summary
Unleash your strength and sculpt your physique with the Torso+Limbs program, a dynamic 4-week training plan designed for serious lifters. Comprising five days of targeted workouts each week, this program focuses on supersets that challenge your upper body, core, and lower body, utilizing a variety of equipment including dumbbells and the Smith machine. With exercises like the Bench Press and Bent Over Row, you'll build muscle and endurance while optimizing your time in the gym. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
9.5%
Lats
9.5%
Quadriceps
9.5%
Biceps
8.6%
Hamstrings
8.6%
Front Delts
6.7%
Abs
6.7%
Glutes
6.7%
Middle Delts
4.8%
Chest
3.8%
Calves
3.8%
Rear Delts
1.9%
Forearms
1.9%
Adductors
1.9%
Cardio
1.9%
Lower Back
1%
Abductors
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown1 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 Up1 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 Raise1 Set
1 Set
AMRAP
AMRAP
-
-
4
Walking Lunge (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
-
-
5
Leg Curl1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Treadmill1 Set
20 mins
-
2
Stair Climber1 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 Fly1 Set
1 Set
24 Reps
24 Reps
-
-
2B
Face Pull1 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 Row1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Plank1 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 Press1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4B
Calf Raise (Leg Press)1 Set
1 Set
AMRAP
AMRAP
-
-
5
Leg Extension1 Set
1 Set
10-12 Reps
10-12 Reps
-
-