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BoostcampPNG

Torso Limbs

by Belal M.
12 athletes joined

Program Description

Separating arms from Upper body days to give them more focus Progress : Feel free to add a set if the targeted muscle wasn't pumped or you felt the workout was easy or during the weeks if it gets easier

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2024 10:44
  • Last Edited
    Sep 08, 2024 07:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-8 reps
RPE 8
3
Pec Deck (Machine)
2
15-12 reps
RPE 8
4
T-Bar Row
2
12-10 reps
RPE 8
5
Single Arm Iso Row
2
12-10 reps
RPE 8
6
Underhand Lat Pulldown
2
15-10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
2
12-10 reps
RPE 8
8
Lateral Raise (Cable)
2
15-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15-10 reps
RPE 8
2
Skull Crusher
2
15-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
15-10 reps
RPE 8
4
Spider Curl
2
15-10 reps
RPE 8
5
Lying Leg Curl
2
12-8 reps
RPE 8
6
Squat (Smith Machine)
2
10-8 reps
RPE 8
7
Hip Adductor (Machine)
2
12-10 reps
RPE 8
8
Standing Calf Raise
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-5 reps
RPE 8
2
Bent Over Row (Barbell)
2
10-8 reps
RPE 8
3
Seated Row (Cable)
2
12-10 reps
RPE 9
4
Bench Press (Dumbbell)
2
10-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
2
12-10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
12-10 reps
RPE 8
7
Face Pull
2
15-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Bench Press (Close Grip)
2
15-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10-6 reps
RPE 8
2
Leg Press (45 Degrees)
2
15-10 reps
RPE 8
3
Leg Extension
2
15-10 reps
RPE 9
4
Seated Calf Raise
2
15-10 reps
RPE 9
5
Overhead Extension (Dumbbell)
2
15-10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
15-10 reps
RPE 9
8
Hammer Curl
2
15-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Bench Press (Close Grip)
2 Sets
15-10 Reps
@9
6
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9