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!

“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.

UpperLower/Torso Limbs, Intense Low Volume

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Week 1

Week 2

Week 3

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Reverse Pec Deck

Shoulder Press (Machine)

Cable Crunch

Preacher Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lying Leg Curl

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Hip Thrust (Barbell)

Leg Extension

Bayesian Curl

Overhead Tricep Extension(rope)

Leg Press

Stiff Leg Deadlift

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Low To High Fly

Kelso Shrug

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Seated Wide-Grip Row (Cable)

High Row

Chest Press (Machine)

Chest Fly (Machine)

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