logo
BoostcampPNG

Torso Limb Split

by James M.
5 athletes joined

Program Description

Beginner/novice torso/limb split. I was on upper lower and found I struggled to complete arm volume after upper day so I made this split. Goals are bodybuilding and general aesthetics.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 09:05
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unleash your strength with the Torso Limb Split, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that focus on building muscle and enhancing your physique through a mix of compound and isolation exercises. Each session combines powerful movements like Romanian Deadlifts and Hack Squats, ensuring you maximize your gains while maintaining balanced development across your upper and lower body. Get ready to push your limits and transform your training!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
3-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5A
Upright Row (Cable)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Hack Squat
3 Sets
6-10 Reps
-
2
Glute-Ham Raise
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Skull Crusher
3 Sets
6-10 Reps
-
5A
Hammer Curl
3 Sets
8-12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
5A
Face Pull
3 Sets
10-20 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-