Torso & Limbs Rework
Rest should be 3 to 5 mins for most of the lifts all sets are taken to failure or 1 rep in reserve
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 5–8 reps | @9.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–9 reps | @9.5 |
| 3 | Chest Fly (Machine) | 3 | 6–10 reps | @9.5 |
| 4 | Lat Pulldown | 3 | 6–8 reps | @9.5 |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @9.5 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 2–5 reps | @9.5 |
| 2 | Romanian Deadlift (Barbell) | 2 | 5–8 reps | @9.5 |
| 3 | Lying Leg Curl | 2 | 5–10 reps | @9.5 |
| 4 | Tricep Pushdown (Cable) | 2 | 6–12 reps | @9.5 |
| 5 | Overhead Extension (Dumbbell) | 3 | 6–10 reps | @9.5 |
| 6 | Hammer Curl (Dumbbell) | 3 | 6–10 reps | @9.5 |
| 7 | Incline Curl (Dumbbell) | 3 | 6–8 reps | @9.5 |
| 8 | Skull Crusher (Barbell) | 2 | 6–10 reps | @9.5 |
| 9 | Back Extension | 3 | 8–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 4 | 6–10 reps | @9.5 |
| 2 | Single Arm Rear Delt Fly (Cable) | 3 | 8–12 reps | @9.5 |
| 3 | Seated Military Press (Smith Machine) | 3 | 5–9 reps | @9.5 |
| 4 | Power Shrug | 3 | 6–12 reps | @9.5 |
| 5 | Wrist Curls | 3 | 6–12 reps | @9.5 |
| 6 | Reverse Wrist Curl (Dumbbell) | 3 | 6–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 4–8 reps | @9.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 5–8 reps | @9.5 |
| 3 | Chest Fly (Cable) | 3 | 6–10 reps | @9.5 |
| 4 | Lateral Raise (Cable) | 3 | 8–12 reps | @9.5 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 6–12 reps | @9.5 |
| 6 | Tricep Pushdown (Cable) | 2 | 6–12 reps | @9.5 |
| 7 | Skull Crusher (Dumbbell) | 2 | 6–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Cable Fly | 4 | 8–12 reps | @9.5 |
| 2 | Lat Pulldown | 2 | 6–8 reps | @9.5 |
| 3 | Pendlay Row | 2 | 5–8 reps | @9.5 |
| 4 | High Row | 2 | 6–10 reps | @9.5 |
| 5 | Incline Curl (Dumbbell) | 2 | 6–8 reps | @9.5 |
| 6 | Preacher Curl (Dumbbell) | 2 | 6–10 reps | @9.5 |
| 7 | Hammer Curl (Dumbbell) | 2 | 6–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 4 | 6–10 reps | @9.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 5–8 reps | @9.5 |
| 3 | Bench Press (Dumbbell) | 2 | 5–8 reps | @9.5 |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 5–8 reps | @9.5 |
| 5 | Power Shrug | 3 | 6–12 reps | @9.5 |
| 6 | Wrist Curls | 3 | 6–10 reps | @9.5 |
| 7 | Reverse Wrist Curl (Dumbbell) | 3 | 8–12 reps | @9.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Torso & Limbs Rework is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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 Rework 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 8 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 Rework 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
