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Community Programs›Malone Limbs and Torso split
Malone Limbs and Torso split
Intermediate–AdvancedFree

Malone Limbs and Torso split

Intermediate to Advanced Limbs and Torso split that utilizes supersets.

Mike Malone
Mike Malone· Aug 2024
1athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
6 days
Level
Intermediate, Advanced
Goal
Muscle
Equipment
Full Gym
Session length
60 min
This program will get the heart pumping with antagonistic supersets. (You can take a break between exercise supersets but not too long) Not only can it build muscle but it can cut time and also give you cardio benefits of going back and forth from one exercise to the next. Push each week a little harder whether you want to add one rep each set per week or add 2.5-5 lbs per week and keep the same rep range. This is your workout. It also throws in 2 days of steady state cardio. These days should not be very hard. Choose any form of cardio you wish such as running, biking, hiking, rowing, or anything that can be held at a steady pace to build the healthy heart benefits. Choose a starting time for week 1 and add 5 minutes each week. Don’t overshoot the start time. If you haven’t done cardio in a long time, aim for the low end to start. After 4 weeks, I recommend a deload week. That can be done by less sets and not pushing sets as hard. Then repeat or choose another program. Always consult with your physician before starting a workout program.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
10.7%
Upper Back
9.8%
Quadriceps
8.9%
Triceps
8.9%
Glutes
8%
Chest
7.1%
Front Delts
7.1%
Biceps
5.3%
Rear Delts
5.3%
Lats
4.5%
Abs
4.2%
Forearms
4.2%
Lower Back
3.6%
Middle Delts
3.6%
Neck
3.6%
Calves
2.4%
Other
1.2%
Abductors
0.9%
Adductors
0.9%
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1AFront Squat (Barbell)315 reps@7
1BRomanian Deadlift (Dumbbell)315 reps@7
Superset
2ALeg Curl312 reps@7
2BLeg Extension315 reps@7
Superset
3AIncline Curl (Dumbbell)310 reps@7
3BIncline Tricep Extension (Dumbbell)310 reps@7
Superset
4AStanding Calf Raise212 reps@7
4BWrist Curls210 reps@7
#ExerciseSetsRepsLoad
Superset
1AIncline Bench Press (Dumbbell)38 reps@7
1BWide Grip Pull-Up36 reps@7
Superset
2AStanding Pullover (Cable)315 reps@7
2BPec Fly (Dumbbell)315 reps@7
Superset
3ASeated Shoulder Press (Dumbbell)38 reps@7
3BRear Delt Row310 reps@7
Superset
4AHanging Leg Raise28 reps@7
4BNeck Flexion212 reps@6
4CNeck Extension212 reps@6
#ExerciseSetsRepsLoad
1Run120 min@6
#ExerciseSetsRepsLoad
Superset
1ALeg Press315 reps@7
1BSeated Hamstring Curl310 reps@7
Superset
2ABack Extension312 reps@7
2BCossack Squat38 reps@7
Superset
3ATricep Rope Push Down (Cable)312 reps@7
3BHammer Curl (Cable)312 reps@7
Superset
4ASeated Calf Raise215 reps@7
4BReverse Wrist Curl (Barbell)215 reps@7
#ExerciseSetsRepsLoad
1Run120 min@6
#ExerciseSetsRepsLoad
Superset
1AMeadow Row310 reps@7
1BDip (Bodyweight)312 reps@7
Superset
2ALateral Raise (Dumbbell)312 reps@7
2BFace Pull312 reps@7
Superset
3ARear Delt Fly (Dumbbell)312 reps@7
3BShrug (Dumbbell)315 reps@7
Superset
4ACable Crunch212 reps@7
4BNeck Flexion212 reps@6

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Malone Limbs and Torso split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full 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 60 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.

Malone Limbs and Torso split is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Malone Limbs and Torso split 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

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