logo
BoostcampPNG

Torso/Limbs

by Reef D.

Program Description

**Torso/Limbs Program** Embark on a transformative 10-week journey designed to sculpt your upper body and strengthen your limbs. This program features 40 meticulously crafted workouts, focusing on compound and isolation movements that target your chest, back, shoulders, and legs. Each session combines effective exercises like the Larsen Press and Hack Squat, ensuring balanced muscle development and improved strength. Get ready to push your limits and achieve your fitness goals with this comprehensive training plan!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 05:48
  • Last Edited
    Sep 12, 2025 02:29

Summary

Transform your physique over 10 weeks with the Torso/Limbs program, designed for dedicated lifters ready to build strength and muscle. This 4-day-a-week regimen focuses on compound and isolation exercises, targeting your upper body and limbs for balanced development. Expect to master movements like weighted chin-ups and paused bench presses, ensuring you engage your back, chest, and arms effectively. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Front Delts
10.9%
Middle Delts
10.5%
Lats
9.4%
Chest
9%
Biceps
8.6%
Upper Back
7.8%
Hamstrings
6.3%
Quadriceps
6.2%
Glutes
5.1%
Rear Delts
4.3%
Lower Back
4.3%
Abs
3.1%
Neck
2%
Forearms
1.2%
Abductors
0.4%
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
10-15 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lying Side Lateral Raise
3
15-20 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Tricep Rope Push Down (Cable)
2
8-15 reps
-
4
Katana Extension
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Neck Flexion
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Single Arm Iso Row
2
8-12 reps
-
3
Bench Press (Paused)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-15 reps
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Hack Squat
2
6-10 reps
-
4
Back Extension (Weighted)
2
15-20 reps
-
5
Leg Extension
2
8-15 reps
-
6
Lying Leg Curl
2
8-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
2
Single Arm Iso Row
2 Sets
8-12 Reps
-
3
Bench Press (Paused)
2 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
5
Chest Fly (Cable)
2 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Leg Press
2 Sets
12-15 Reps
-
3
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
-
4
Katana Extension
2 Sets
15-20 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
15-20 Reps
-
7
Neck Flexion
2 Sets
20-30 Reps
-
Day 4
1
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
2
Preacher Curl (Dumbbell)
2 Sets
8-15 Reps
-
3
Hack Squat
2 Sets
6-10 Reps
-
4
Back Extension (Weighted)
2 Sets
15-20 Reps
-
5
Leg Extension
2 Sets
8-15 Reps
-
6
Lying Leg Curl
2 Sets
8-15 Reps
-
7
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 1
1
Larsen Press (Barbell)
2 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
-
5
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
6
Lying Side Lateral Raise
3 Sets
15-20 Reps
-
7
Lu Raise
2 Sets
10-15 Reps
-