Bodybuilding Torso Limbs

This program is a 4 day per week bodybuilding program built to develop as much muscle mass as possible, in the most balanced way possible. It prioritises high frequency, low volume training to maximise weekly stimulus and establish a baseline level of work.

By training arms first on leg day, this program prioritises balanced upper body development with lower body development.

Start with 1 set per exercise and dial in your nutrition, sleep and consistency. Only add volume if you have these nailed and still struggle to progress. 

Remember, progressive overload is king.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Supported Row (T-Bar)

Shoulder Press (Machine)

Single Arm Diagonal Pulldown (Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Cable Crunch

Torso 1

Preacher Curl (EZ Bar)

Single Arm Pushdown

Pinwheel Curl (Dumbbell)

Hack Squat

Good Morning

Leg Extension (Single Leg)

Lying Leg Curl

Standing Calf Raise (Machine)

Limbs 1

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Standing Behind Neck Shoulder Press (Barbell)

Seated Wide-Grip Row (Cable)

Incline Chest Fly (Dumbbell)

Lateral Raise (Cable)

Reverse Pec Deck

Hanging Leg Raise (Weighted)

Torso 2

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Seated French Press (Dumbbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Seated Leg Curl

Sissy Squat (Weighted)

Calf Raise (Leg Press)

Limbs 2

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