IntermediateFree

Torso Limbs

Mateus· Jun 2024

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

Superset based bodybuilding program. Go to failure or 0 RIR on everything that won't decapitate or crush you if you do so. Stick to a good standard of form without obsessing over it (at least a 2 second eccentric, 1 second pause at the stretched position, as big of a stretch as possible, explosive concentric, no hip involvement). Didn't include any rear delt work as, in my experience, they grow just fine without isolation, but you can add them as a superset to your ab work. I really enjoy skiers, meadows rear delt swings or the single arm cross body cable stuff. In movements where it's safe, do lengthened supersets after failure, especially if they have shit resistance profiles (back work, incline curls, etc.) or just straight up do lengthened partials instead of full rom. 😢🤳 You before program 💪🏿🤵🏿‍♂️ You after program

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.6%

Front Delts

10.6%

Biceps

9.2%

Upper Back

8.8%

Lats

7.5%

Chest

6.8%

Neck

6.8%

Middle Delts

6.1%

Hamstrings

5.3%

Quadriceps

Glutes

4.6%

Abs

4.2%

Calves

4.1%

Forearms

2.7%

Adductors

1.8%

Rear Delts

1.7%

Lower Back

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Barbell)	3	6–8 reps	@10
1B	Helms Row	3	6–8 reps	@10
Superset
2A	Seated Shoulder Press (Dumbbell)	2	8–12 reps	@10
2B	Single Arm High Row (Cable)	2	6–8 reps	@10
Superset
3A	Pec Deck (Machine)	2	8–12 reps	@10
3B	Wide Grip Lat Pulldown	2	8–12 reps	@10
Superset
4A	One Arm Lateral Raise (Cable)	3	8–12 reps	@10
4B	Neck Flexion	3	10–12 reps	@10
4C	Neck Extension	3	10–12 reps	@10
5	Decline Sit Up (Bodyweight)	2	5–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Meadows Curl	2	10–12 reps	@10
1B	V-Handle Tricep Pushdown (Cable)	2	6–8 reps	@10
Superset
2A	Preacher Curl (EZ Bar)	2	8–10 reps	@10
2B	Overhead Extension (EZ Bar)	2	8–12 reps	@10
3	Squat (Smith Machine)	3	6–8 reps	@10
4	Romanian Deadlift (Barbell)	2	8–10 reps	@10
Superset
5A	Standing Calf Raise	3	10–12 reps	@10
5B	Hip Adductor (Machine)	1	8–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Dumbbell)	3	8–12 reps	@10
1B	Chest Supported Row (Dumbbell)	3	8–12 reps	@10
Superset
2A	Bench Press (Dumbbell)	1	6–8 reps	@10
		1	6–8 reps	@10
2B	Pull-Up (Neutral Grip, Bodyweight)	2	5–12 reps	@10
Superset
3A	Seated Row (Cable)	2	6–8 reps	@10
3B	Standing Behind Neck Shoulder Press (Barbell)	2	12–15 reps	@10
Superset
4A	Lying Side Lateral Raise	2	12–15 reps	@10
4B	Neck Flexion	2	12–15 reps	@10
4C	Neck Extension	2	12–15 reps	@10
5	Leg Raise (Captain's Chair)	2	5–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Preacher Curl (Dumbbell)	2	10–12 reps	@10
1B	Tricep Pushdown (Cable)	2	8–10 reps	@10
Superset
2A	Incline Curl (Dumbbell)	2	8–10 reps	@10
2B	French Press	2	10–12 reps	@10
3	High Bar Squat (Barbell)	2	6–8 reps	@9
4	Bulgarian Split Squat (Dumbbell)	2	8–10 reps	@10
5	Leg Curl	2	8–10 reps	@10
6	Calf Raise (Leg Press)	3	8–10 reps	@10

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 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 70 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 is structured around 4 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 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

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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