logo
BoostcampPNG

Torso + limb (upper lower)

by Abdirahim Y.
1 athletes joined

Program Description

Muscle + strength gains Example schedule Mon:torso Tues:limbs Wed:off Thurs:torso Fri:limbs Sat:off Sun:off

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2024 03:39
  • Last Edited
    Aug 11, 2024 06:17
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
8
Calf Raise (Leg Press)
1
5
8-12 reps
3-5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Chest Fly (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Upright Row (Cable)
3
12-20 reps
7
Suitcase Carry
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
2
Step-Up (Weighted)
3
8-12 reps
3
Single-Leg Leg Curl
3
8-12 reps
4
Bayesian Curl
3
10-15 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Assisted)
3
6-10 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Lateral Raise (Cable)
1
10-15 reps
6
Upright Row (Cable)
3
10-15 reps
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Leg Press
3
12-15 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-12 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
7
Tricep Pushdown (Cable)
3
10-15 reps
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
8
Calf Raise (Leg Press)
1 Set
5 Sets
8-12 Reps
3-5 Reps