Golden Era Torso Limbs

Intermediate/advanced program to build a classic physique

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Meadow Row

Bench Press (Dumbbell)

Pull-Up (Weighted)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Lying Reverse Fly

Sit Up

Leg Extension

Squat (Barbell)

Bicep Curl (EZ Bar)

French Press

Belt Squat

Spider Curl

Tricep Pushdown (Cable)

Leg Curl

Standing Calf Raise

Lat Pulldown (Neutral Grip)

Standing Behind Neck Shoulder Press (Barbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Pullover (Dumbbell)

Pec Fly (Dumbbell)

Upright Row (Barbell)

Y Raise

Lying Leg Raise

Stiff Leg Deadlift

Hammer Curl

Skull Crusher (Barbell)

Lunge (Dumbbell)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Sissy Squat

Single Leg Calf Raise (Weighted)

Bench Press (Barbell)

Barbell Row

Dip (Weighted)

Lat Pulldown

Chest Fly (Dumbbell)

Seated Front Raise

Face Pull

Decline Sit Up (Weighted)

Front Squat (Barbell)

Bicep Curl (Barbell)

Skull Crusher (Dumbbell)

Hyperextension

Seated Dumbbell Curl

Single Arm Overhead Tricep Extension

Sissy Squat (Weighted)

Overhead Press (Dumbbell)

One Arm Bent Over Row

Neutral Grip Dumbbell Bench Press

Straight Arm Pulldown

Upright Row (Cable)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl (Cable)

Incline Tricep Extension (Dumbbell)

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