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Voorhees Torso and Limbs

by Garrett W.
1 athletes joined

Program Description

Let’s workout like a behemoth of a slasher! We use a four day split! But not an upper lower! This is a Method using torso and limbs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2024 02:11
  • Last Edited
    Dec 26, 2024 04:02
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Overhead Press (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Cable Crunch
3
13 reps
RPE 9
5
Shrug (Dumbbell)
3
13 reps
RPE 8
6
Pull-Up (Bodyweight)
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Lying Tricep Extension (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Back Extension (Weighted)
3
13 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Leg Press
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
13 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Shoulder Press
3
13 reps
RPE 7
5
Cable Crunch
3
13 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chin-Up (Weighted)
3
13 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
1
13 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
13 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Tricep Extension (Cable)
1
1
1
13 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Alternating Dumbbell Curl
1
1
1
13 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
3
Skull Crusher
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@7
@8
@9
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Dip (Weighted)
3 Sets
13 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
4
Single Arm Shoulder Press
3 Sets
13 Reps
@7
5
Cable Crunch
3 Sets
13 Reps
@9
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
7
Chin-Up (Weighted)
3 Sets
13 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
4
Back Extension (Weighted)
3 Sets
13 Reps
@7.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
7
Leg Press
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7.5
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6.5
@7
@8
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
13 Reps
10 Reps
8 Reps
@6
@7
@8
4
Cable Crunch
3 Sets
13 Reps
@9
5
Shrug (Dumbbell)
3 Sets
13 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
13 Reps
-