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Torso Defining

by Damien W.

Program Description

Mainly Build abs chest and torso

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2024 09:28
  • Last Edited
    Jun 18, 2025 08:02

Summary

Transform your torso in just 7 weeks with this focused 4-day program designed to sculpt and define your upper body. Each session combines targeted exercises like Cable Crunches, JM Presses, and Bench Presses, ensuring comprehensive core and upper body engagement. With a mix of machines and free weights, this plan is perfect for anyone looking to enhance strength and aesthetics. Get ready to elevate your fitness game and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Week 1
1 / 7 Weeks
Day 1
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5