Program Description
build some baseline muscle and strength in your apartment or hotel gym! start with a comfortably light weight that you can perform the maximum number of reps for with each set. once you can do 12 good reps without significant form breakdown increase the weight. you’ll probably max out the goblet squats or bench press before anything else, at which point you should increase volume, find a more difficult variation or sign up for a gym membership! please add two days of your preferred cardio each week and consider adding a brief mobility routine before you lift.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 14, 2024 04:11
- Last EditedJun 18, 2025 10:48

Summary
Unleash your strength with the Jacked Cat Torso-Limb Split, a 12-week program designed for serious lifters looking to sculpt their upper body and legs. With four focused training days each week, you'll engage in a mix of compound and isolation exercises, including chin-ups, dumbbell bench presses, and goblet squats, all tailored to maximize muscle growth. This program emphasizes progressive overload and proper form, ensuring you build strength safely and effectively. Get ready to elevate your fitness game and achieve the physique you've always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
-
-
5B
French Press
3
1
8-15 reps
10-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
4
10-15 reps
-
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
-
-
5
Plank
3
0.5-1.5 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Assisted)3 Sets
AMRAP
-
2A
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
2B
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3A
Pullover (Dumbbell)3 Sets
8-12 Reps
-
3B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
Day 2
1
Goblet Squat3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
8-12 Reps
-
4
Hanging Leg Raise3 Sets
AMRAP
-
5A
Incline Curl (Dumbbell)3 Sets
1 Set
8-15 Reps
10-20 Reps
-
-
5B
French Press3 Sets
1 Set
8-15 Reps
10-20 Reps
-
-
Day 1
1A
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
1B
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2A
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
-
2B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
3
Arnold Press3 Sets
8-12 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Hip Thrust (Dumbbell)3 Sets
8-12 Reps
-
4A
Incline Curl (Dumbbell)4 Sets
10-15 Reps
-
4B
Skull Crusher3 Sets
1 Set
10-15 Reps
10-20 Reps
-
-
5
Plank3 Sets
0.5-1.5 mins
-