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!

**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!

Torso/Limbs

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Hack Squat

Back Extension (Weighted)

Leg Extension

Lying Leg Curl

Abs Crunch (Machine)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Wide Grip Lat Pulldown

Pullover (Dumbbell)

Lying Side Lateral Raise

Lu Raise

Romanian Deadlift (Barbell)

Leg Press

Tricep Rope Push Down (Cable)

Katana Extension

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Neck Flexion

Chin-Up (Weighted)

Single Arm Iso Row

Bench Press (Paused)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Chest Press (Machine)

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