Torso Limbs 2025-2026
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 8–15 reps |
| Superset | |||
| 2A | T-Bar Row | 3 | 8–12 reps |
| 2B | AD Press (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Pull-Up (Weighted) | 3 | 3–5 reps |
| 3B | Decline Push-Up Weighted | 3 | 8–12 reps |
| Superset | |||
| 4A | Shrug Smith | 3 | 8–12 reps |
| 4B | Neck Curl | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (EZ Bar) | 3 | 8–15 reps |
| 1B | Tricep Pushdown (Cable) | 3 | 8–15 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 5–9 reps |
| Superset | |||
| 4A | Standing Calf Raise | 3 | 10–20 reps |
| 4B | Hammer Curl | 3 | 8–15 reps |
| 5 | Hanging Knee Raise | 3 | 10–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pullover (EZ Bar) | 3 | 8–15 reps |
| Superset | |||
| 2A | Kroc Row | 3 | 8–12 reps |
| 2B | Incline Bench Press (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Chin-Up (Weighted) | 3 | 3–5 reps |
| 3B | Dip (Weighted) | 3 | 8–12 reps |
| Superset | |||
| 4A | Shoulder Press (Machine) | 3 | 8–12 reps |
| 4B | Shrug (Barbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Cable) | 3 | 8–15 reps |
| 1B | Overhead Tricep Extension (Cable) | 3 | 8–15 reps |
| 2 | Squat (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 6–15 reps |
| 3B | JM Press (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 4A | Upright Row (Barbell) | 3 | 8–15 reps |
| 4B | Rear Delt Row | 3 | 8–15 reps |
| 4C | Cable Crunch | 3 | 10–15 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Torso Limbs 2025-2026 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 80 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.
Torso Limbs 2025-2026 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Torso Limbs 2025-2026 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
