Jacked Cat Torso-Limb Split

by alicelea

5 athletes joined

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

Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 14, 2024 04:11
Last Edited
Jun 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!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 11

WEEK 12

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 1

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Arnold Press

8-12 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 2

Goblet Squat

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Walking Lunge (Dumbbell)

8-12 reps

Hanging Leg Raise

AMRAP

Incline Curl (Dumbbell)

8-15 reps

10-20 reps

French Press

8-15 reps

10-20 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 3

Chin-Up (Assisted)

AMRAP

Incline Chest Fly (Dumbbell)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Bent Over Row (Dumbbell)

8-12 reps

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 4

Bulgarian Split Squat (Dumbbell)

8-12 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Hip Thrust (Dumbbell)

8-12 reps

Incline Curl (Dumbbell)

10-15 reps

Skull Crusher

10-15 reps

10-20 reps

Plank

0.5-1.5 mins

Day 3

Chin-Up (Assisted)

3 Sets

AMRAP

Incline Chest Fly (Dumbbell)

3 Sets

8-12 Reps

Bench Press (Dumbbell)

3 Sets

8-12 Reps

Pullover (Dumbbell)

3 Sets

8-12 Reps

Bent Over Row (Dumbbell)

3 Sets

8-12 Reps

Day 2

Goblet Squat

3 Sets

8-12 Reps

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

Walking Lunge (Dumbbell)

3 Sets

8-12 Reps

Hanging Leg Raise

3 Sets

AMRAP

Incline Curl (Dumbbell)

3 Sets

1 Set

8-15 Reps

10-20 Reps

French Press

3 Sets

1 Set

8-15 Reps

10-20 Reps

Day 1

Incline Chest Fly (Dumbbell)

3 Sets

8-12 Reps

Bench Press (Dumbbell)

3 Sets

8-12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

Bent Over Row (Dumbbell)

3 Sets

8-12 Reps

Arnold Press

3 Sets

8-12 Reps

Day 4

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

Hip Thrust (Dumbbell)

3 Sets

8-12 Reps

Incline Curl (Dumbbell)

4 Sets

10-15 Reps

Skull Crusher

3 Sets

1 Set

10-15 Reps

10-20 Reps

Plank

3 Sets

0.5-1.5 mins