VSB Torso Limbs
Transform your upper body and core in just 8 weeks—feel stronger, move better, and unleash your full potential with VSB Torso Limbs!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Dip (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 5 | Lying Rear Lateral Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 6 | Upright Row (Barbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 7 | Hanging Leg Raise | 1 | AMRAP |
| 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | Lying Leg Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3 | Single Leg Calf Raise (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Back Extension (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5 | Preacher Curl (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Seated Overhead Extension (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | AD Press | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 3 | Inverted Row | 1 | AMRAP |
| 1 | AMRAP | ||
| 4 | Pec Fly (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 5 | Lat Prayer | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 7 | Hanging Leg Raise | 1 | AMRAP |
| 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | Leg Extension | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3 | Single Leg Calf Raise (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Back Extension (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5 | Incline Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 7A | Wrist Curls | 1 | 15–25 reps |
| 7B | Wrist Roller | 1 | AMRAP |
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, VSB 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 garage 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 60 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.
VSB 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.
VSB 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
