Golden Era Torso Limbs
4 day per week classic program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–8 reps | — |
| 2 | Meadow Row | 3 | 8–12 reps | — |
| 3 | Bench Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 1 | 6–12 reps | @9 | ||
| 4 | Pull-Up (Weighted) | 3 | 8–15 reps | — |
| 5 | Incline Chest Fly (Dumbbell) | 3 | 8–15 reps | — |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | — |
| 7 | Lying Reverse Fly | 3 | 10–15 reps | — |
| 8 | Sit Up | 4 | 15–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 10–15 reps |
| 2 | Squat (Barbell) | 3 | 4–8 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 6–12 reps |
| 4 | French Press | 3 | 6–12 reps |
| 5 | Belt Squat | 3 | 10–15 reps |
| 6 | Spider Curl | 3 | 10–15 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 8 | Leg Curl | 3 | 10–20 reps |
| 9 | Standing Calf Raise | 4 | 10–20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 6–12 reps | — |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 6–10 reps | — |
| 3 | Seated Row (Cable) | 1 | 8–10 reps | @10 |
| 1 | 8–12 reps | @9 | ||
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| 5 | Pullover (Dumbbell) | 3 | 10–15 reps | — |
| 6 | Pec Fly (Dumbbell) | 3 | 10–15 reps | — |
| 7 | Upright Row (Barbell) | 3 | 8–12 reps | — |
| 8 | Y Raise | 3 | 10–15 reps | — |
| 9 | Lying Leg Raise | 4 | 10–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 10–15 reps |
| 2 | Stiff Leg Deadlift | 3 | 6–10 reps |
| 3 | Hammer Curl | 3 | 8–12 reps |
| 4 | Skull Crusher (Barbell) | 3 | 6–10 reps |
| 5 | Lunge (Dumbbell) | 3 | 10–12 reps |
| 6 | Bicep Curl (Cable) | 3 | 10–15 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 8 | Sissy Squat | 3 | 10–20 reps |
| 9 | Single Leg Calf Raise (Weighted) | 4 | 10–20 reps |
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, Golden Era Torso Limbs 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 garage 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 60 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.
Golden Era Torso Limbs 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.
Golden Era Torso Limbs 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.
Get started
