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TORSO/LIMBS

by James F.
1 athletes joined

Program Description

**TORSO/LIMBS** is an 8-week bodybuilding program designed to sculpt and strengthen your upper and lower body. With 16 workouts spread across the week, you'll engage in a variety of exercises targeting key muscle groups like your chest, back, shoulders, and legs, using a full gym setup. Each session lasts about 60 minutes, ensuring you stay focused and efficient while pushing your limits. Perfect for intermediate lifters looking to enhance their physique and build functional strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2025 11:13
  • Last Edited
    Sep 17, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Upper Back
11%
Chest
11%
Biceps
10.6%
Lats
9.5%
Front Delts
9.5%
Middle Delts
8.8%
Hamstrings
5.9%
Calves
5.5%
Rear Delts
5.1%
Quadriceps
3.7%
Glutes
3.7%
Lower Back
2.2%
Forearms
1.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Press (Machine)
2
-
5
Lat Prayer
2
-
6
Lateral Raise (Cable)
4
-
7
High Row
2
-
8
Lat Pulldown (Single Arm)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Lying Leg Curl
2
-
7
Leg Extension
2
-
8
Glute Bridge (Barbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Rear Delt Fly (Machine)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Lat Prayer
2 Sets
-
6
Lateral Raise (Cable)
4 Sets
-
7
High Row
2 Sets
-
8
Lat Pulldown (Single Arm)
2 Sets
-
Day 2
1
Standing Calf Raise
3 Sets
-
2
Preacher Curl (Dumbbell)
3 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Bicep Curl (Cable)
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Leg Extension
2 Sets
-
8
Glute Bridge (Barbell)
2 Sets
-