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Torso Defining

by Damien W.

Program Description

Mainly Build abs chest and torso

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2024 09:28
  • Last Edited
    May 07, 2024 04:38
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 9
2
Lateral Lunge (Weighted)
3
12 reps
RPE 8.5
3
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Incline)
3
15 reps
RPE 7.5
5
Hyperextension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 8
2
JM Press
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
8 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 9
2
Incline Fly Press (Dumbbell)
3
8 reps
RPE 8
3
Rear Delt Row
3
10 reps
RPE 9.5
4
Bayesian Curl
3
8 reps
RPE 9.5
5
Neck Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8.5
5
Back Extension
3
12 reps
RPE 8.5
Week 1
1 / 7 Weeks
Day 1
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5