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UpperLower/Torso Limbs, Intense Low Volume

by Prince Science
2 athletes joined

Program Description

“Torso Limbs Split” is great if you want to prioritize your arms or your shoulders ,Torso Limbs is similar to upper lower program but instead you train your arms(bicep&tricep) on leg days. This is great if you’re prioritizing (chest,back,shoulder,arms or legs) specially bice and trice.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 07, 2025 01:53
  • Last Edited
    Sep 13, 2025 07:16

Summary

Transform your physique with this intense 3-week UpperLower/Torso Limbs program, designed for those ready to push their limits. Comprising four days of focused, low-volume workouts, you'll target major muscle groups with high-intensity exercises like Dumbbell Bench Press, Lat Pulldowns, and Preacher Curls. Each session is meticulously crafted to maximize strength gains and muscle definition, ensuring you stay motivated and challenged. Equip yourself with a full gym and prepare to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Chest
9.9%
Quadriceps
9.5%
Upper Back
8.9%
Hamstrings
8.5%
Biceps
8.3%
Front Delts
8.2%
Lats
7.1%
Glutes
6.1%
Calves
4.7%
Abs
4.6%
Middle Delts
4.3%
Forearms
3.5%
Rear Delts
2.5%
Lower Back
1.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 9
RPE 8.5
3
Lat Pulldown
1
1
8 reps
5 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 9.5
6
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 7.5
RPE 9.5
7
Cable Crunch
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
3
Low To High Fly
1
8 reps
RPE 9
4
Lat Pulldown
1
1
8 reps
6 reps
RPE 7
RPE 9.5
5
Kelso Shrug
1
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
7
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 9
RPE 8.5
3
Lat Pulldown
1
1
8 reps
5 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 9.5
6
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 7.5
RPE 9.5
7
Cable Crunch
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
8 reps
RPE 7
RPE 9.5
RPE 8
2
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 7.5
RPE 9.5
3
Lying Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Leg Press (45 Degrees)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
8 reps
10 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Leg Extension
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
8 reps
RPE 7
RPE 9.5
RPE 8
2
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 7.5
RPE 9.5
3
Lying Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Leg Press (45 Degrees)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
8 reps
10 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Leg Extension
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
8 reps
RPE 7
RPE 9.5
RPE 8
2
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 7.5
RPE 9.5
3
Lying Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Leg Press (45 Degrees)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
8 reps
10 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Leg Extension
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
6 reps
8 reps
RPE 7
RPE 9.5
RPE 8
2
Chest Fly (Machine)
1
8 reps
RPE 9
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 8
RPE 9.5
4
Kelso Shrug
1
8 reps
RPE 9
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Cable Crunch
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
6 reps
8 reps
RPE 7
RPE 9.5
RPE 9
2
Pec Deck (Machine)
1
8 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Seated Wide-Grip Row (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
High Row
1
1
6 reps
8 reps
RPE 9.5
RPE 9
6
Shoulder Press (Machine)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
6 reps
8 reps
RPE 7
RPE 9.5
RPE 8
2
Chest Fly (Machine)
1
8 reps
RPE 9
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 8
RPE 9.5
4
Kelso Shrug
1
8 reps
RPE 9
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Cable Crunch
2
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
5 reps
RPE 7
RPE 9
2
Overhead Tricep Extension(rope)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
Leg Press
1
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8
5
Leg Extension
1
1
8 reps
6 reps
RPE 8
RPE 9.5
6
Stiff Leg Deadlift
1
1
5 reps
5 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
5 reps
RPE 7
RPE 9
2
Overhead Tricep Extension(rope)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
Leg Press
1
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8
5
Leg Extension
1
1
8 reps
6 reps
RPE 8
RPE 9.5
6
Stiff Leg Deadlift
1
1
5 reps
5 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
5 reps
RPE 7
RPE 9
2
Overhead Tricep Extension(rope)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
Leg Press
1
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8
5
Leg Extension
1
1
8 reps
6 reps
RPE 8
RPE 9.5
6
Stiff Leg Deadlift
1
1
5 reps
5 reps
RPE 8.5
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@7
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
5 Reps
8 Reps
@9
@8.5
3
Lat Pulldown
1 Set
1 Set
8 Reps
5 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
5
Reverse Pec Deck
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
6
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
6 Reps
@7.5
@9.5
7
Cable Crunch
1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 2
1
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
8 Reps
@7
@9.5
@8
2
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@7.5
@9.5
3
Lying Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
5
Calf Raise (Leg Press)
1 Set
1 Set
8 Reps
10 Reps
@8
@8
6
Hip Thrust (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@8.5
@10
7
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
Day 4
1
Bayesian Curl
1 Set
1 Set
8 Reps
5 Reps
@7
@9
2
Overhead Tricep Extension(rope)
1 Set
1 Set
8 Reps
8 Reps
@7
@9
3
Leg Press
1 Set
1 Set
8 Reps
6 Reps
@8.5
@9.5
4
Calf Raise (Leg Press)
2 Sets
8 Reps
@8
5
Leg Extension
1 Set
1 Set
8 Reps
6 Reps
@8
@9.5
6
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
5 Reps
@8.5
@10
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@7
@9.5
@8
2
Chest Fly (Machine)
1 Set
8 Reps
@9
3
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@8
@9.5
4
Kelso Shrug
1 Set
8 Reps
@9
5
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
6
Cable Crunch
2 Sets
8 Reps
@8