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Torso Limbs

by Belal M.
16 athletes joined

Program Description

Separating arms from Upper body days to give them more focus Progress : Feel free to add a set if the targeted muscle wasn't pumped or you felt the workout was easy or during the weeks if it gets easier

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2024 10:44
  • Last Edited
    Jun 18, 2025 10:36

Summary

Unlock your upper body potential with the Torso Limbs program, an 8-week journey designed to sculpt and strengthen your torso through targeted workouts. Committing just four days a week, you'll engage in a variety of exercises, including barbell bench presses and cable rows, to build muscle and enhance endurance. Each session is crafted to push your limits, combining compound movements with isolation exercises for a balanced approach. Get ready to transform your physique and elevate your lifting game!
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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
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Bench Press (Close Grip)
2
15-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Bench Press (Close Grip)
2 Sets
15-10 Reps
@9
6
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9