logo
BoostcampPNG

Torso - Piernas

by Santiago A.

Program Description

Rutina full torso - piernas con semana de descarga

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 25, 2025 10:37
  • Last Edited
    Jun 18, 2025 10:47

Summary

Transform your physique with the Torso - Piernas program, a comprehensive 5-week training plan designed to sculpt and strengthen your upper and lower body. Comprising four sessions each week, this program utilizes supersets to maximize efficiency and intensity, targeting your core, back, chest, shoulders, and legs. With a focus on bodyweight and machine exercises, you'll build functional strength while enhancing muscle definition. Get ready to elevate your training and achieve the results you've been striving for!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 2
4
Incline Bench Press (Smith Machine)
1
2
8 reps
10 reps
RPE 3
RPE 2
5
T-Bar Row
1
2
8 reps
10 reps
RPE 3
RPE 2
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 3
RPE 2
7
Cable Crossover
1
2
12 reps
15 reps
RPE 2
RPE 1
8
Lat Pulldown
1
2
10 reps
12 reps
RPE 2
RPE 1
9
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
15 reps
RPE 2
RPE 1
10
Bicep Curl (EZ Bar)
1
2
12 reps
15 reps
RPE 2
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 2
4
Incline Bench Press (Smith Machine)
1
2
1
6 reps
10 reps
8 reps
RPE 3
RPE 2
RPE 2
5
T-Bar Row
1
2
8 reps
10 reps
RPE 2
RPE 3
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 3
RPE 2
7
Cable Crossover
1
2
12 reps
15 reps
RPE 2
RPE 1
8
Lat Pulldown
1
1
10 reps
12 reps
RPE 2
RPE 1
9
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 1
10
Bicep Curl (EZ Bar)
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 1
4
Incline Bench Press (Smith Machine)
1
2
1
6 reps
10 reps
8 reps
RPE 2
RPE 1
RPE 1
5
T-Bar Row
1
2
8 reps
10 reps
RPE 2
RPE 1
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 2
RPE 1
7
Cable Crossover
1
3
10 reps
12 reps
RPE 1
RPE 10
8
Lat Pulldown
1
2
10 reps
12 reps
RPE 1
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 1
RPE 10
10
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
2
1
6 reps
10 reps
8 reps
RPE 2
RPE 1
RPE 1
5
T-Bar Row
1
2
8 reps
10 reps
RPE 2
RPE 1
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 2
RPE 1
7
Cable Crossover
1
3
10 reps
12 reps
RPE 10
RPE 10
8
Lat Pulldown
1
2
10 reps
12 reps
RPE 10
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
10
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 5
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 5
5
T-Bar Row
2
15 reps
RPE 5
6
Seated Military Press (Smith Machine)
2
15 reps
RPE 5
7
Cable Crossover
2
15 reps
RPE 5
8
Lat Pulldown
2
15 reps
RPE 5
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 5
10
Bicep Curl (EZ Bar)
2
15 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
1
2
12 reps
15 reps
RPE 2
RPE 1
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Lunge (Kettlebell)
3
12 reps
RPE 2
6
Lying Leg Curl
1
2
12 reps
15 reps
RPE 2
RPE 1
7
Leg Extension
2
15 reps
RPE 1
8
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 1
9
Seated Calf Raise
3
15 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 1
RPE 10
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Lunge (Kettlebell)
3
12 reps
RPE 2
6
Lying Leg Curl
1
2
12 reps
12 reps
RPE 1
RPE 10
7
Leg Extension
2
12 reps
RPE 1
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 1
9
Seated Calf Raise
3
12 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
4
10 reps
-
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Lunge (Kettlebell)
3
10 reps
RPE 1
6
Lying Leg Curl
3
10 reps
RPE 10
7
Leg Extension
3
10 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
9
Seated Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
4
8 reps
-
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Lunge (Kettlebell)
4
10 reps
RPE 1
6
Lying Leg Curl
3
8 reps
RPE 10
7
Leg Extension
3
8 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
9
Seated Calf Raise
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
2
15 reps
RPE 5
4
Squat (Barbell)
2
15 reps
RPE 5
5
Walking Lunge (Dumbbell)
2
15 reps
RPE 5
6
Lying Leg Curl
2
15 reps
RPE 5
7
Leg Extension
2
15 reps
RPE 5
8
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 5
9
Seated Calf Raise
2
15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Barbell Row
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 1
RPE 2
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 2
RPE 1
7A
Lateral Raise (Dumbbell)
1
2
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
15 reps
RPE 1
9
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Barbell Row
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Pec Deck (Machine)
1
2
10 reps
12 reps
RPE 1
RPE 10
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 2
RPE 1
7A
Lateral Raise (Dumbbell)
1
3
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
3
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
12 reps
RPE 1
9
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Barbell Row
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Pec Deck (Machine)
1
2
10 reps
12 reps
RPE 10
RPE 1
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 10
RPE 10
7A
Lateral Raise (Dumbbell)
1
3
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
3
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Barbell Row
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Pec Deck (Machine)
4
12 reps
RPE 10
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 10
RPE 10
7A
Lateral Raise (Dumbbell)
1
3
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
3
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
8 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 5
4
Barbell Row
2
15 reps
RPE 5
5
Pec Deck (Machine)
2
15 reps
RPE 5
6
Seated Row (Cable)
2
15 reps
RPE 5
7A
Lateral Raise (Dumbbell)
2
15 reps
RPE 5
7B
One Arm Lateral Raise (Cable)
2
15 reps
RPE 5
8
Hammer Curl
2
15 reps
RPE 5
9
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Lying Leg Curl
2
15 reps
RPE 1
5
Hip Thrust (Barbell)
1
2
10 reps
12 reps
RPE 2
RPE 1
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
15 reps
RPE 1
8
Standing Calf Raise
1
2
12 reps
15 reps
RPE 2
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Lying Leg Curl
2
12 reps
RPE 10
5
Hip Thrust (Barbell)
1
2
10 reps
12 reps
RPE 2
RPE 1
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
12 reps
RPE 10
8
Standing Calf Raise
1
2
12 reps
12 reps
RPE 2
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Thrust (Barbell)
1
2
8 reps
10 reps
RPE 1
RPE 10
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
10 reps
RPE 10
8
Standing Calf Raise
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Thrust (Barbell)
1
2
8 reps
10 reps
RPE 1
RPE 10
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
8 reps
RPE 10
8
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 5
4
Lying Leg Curl
2
15 reps
RPE 5
5
Hip Thrust (Barbell)
2
15 reps
RPE 5
6
Leg Press (45 Degrees)
2
15 reps
RPE 5
7
Leg Extension
2
15 reps
RPE 5
8
Standing Calf Raise
2
15 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1A
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
1B
Superman
2 Sets
15 Reps
-
2A
Band Pull Apart
3 Sets
15 Reps
-
2B
Band Shoulder Dislocation
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@2
4
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
5
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
6
Seated Military Press (Smith Machine)
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
7
Cable Crossover
1 Set
2 Sets
12 Reps
15 Reps
@2
@1
8
Lat Pulldown
1 Set
2 Sets
10 Reps
12 Reps
@2
@1
9
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
15 Reps
@2
@1
10
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
15 Reps
@2
@1
Day 2
1A
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
1B
Superman
2 Sets
15 Reps
-
2A
Lateral Leg Swing
3 Sets
15 Reps
-
2B
Leg Warmup
3 Sets
15 Reps
-
3
Hip Adductor (Machine)
1 Set
2 Sets
12 Reps
15 Reps
@2
@1
4
Squat (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
5
Lunge (Kettlebell)
3 Sets
12 Reps
@2
6
Lying Leg Curl
1 Set
2 Sets
12 Reps
15 Reps
@2
@1
7
Leg Extension
2 Sets
15 Reps
@1
8
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@1
9
Seated Calf Raise
3 Sets
15 Reps
@1
Day 3
1A
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
1B
Superman
2 Sets
15 Reps
-
2A
Band Pull Apart
3 Sets
15 Reps
-
2B
Band Shoulder Dislocation
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
4
Barbell Row
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
5
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
15 Reps
@1
@2
6
Seated Row (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@2
@1
7A
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
15 Reps
@2
@1
7B
One Arm Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
15 Reps
@10
@10
8
Hammer Curl
3 Sets
15 Reps
@1
9
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
@1
Day 4
1A
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
1B
Superman
2 Sets
15 Reps
-
2A
Lateral Leg Swing
3 Sets
15 Reps
-
2B
Leg Warmup
3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@3
@2
4
Lying Leg Curl
2 Sets
15 Reps
@1
5
Hip Thrust (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
@2
@1
6
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
12 Reps
@2
@1
7
Leg Extension
2 Sets
15 Reps
@1
8
Standing Calf Raise
1 Set
2 Sets
12 Reps
15 Reps
@2
@1