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Intermediate

Torso / Limbs Workout Routine

A torso/limbs split trains chest, back and shoulders on torso days, and legs and arms together on limb days, four days a week. Moving arms to leg day keeps the torso days short and heavy. Alternate the A and B versions each week.

4 days a week · 22 exercises · Gym · free, no account needed to read

  • glutes
  • shoulders
  • quads
  • upper back
  • biceps
  • calves
  • chest
  • hamstrings
  • triceps
  • lats
  • lower back
Try Torso A free
Clay illustration of a cable machine

Torso A

5 exercises · ~50 min

  1. 1
    Barbell Bench PressBarbell
    4 × 5-8
  2. 2
    Bent Over Barbell RowBarbell
    4 × 6-8
  3. 3
    Standing Military PressBarbell
    3 × 8-10
  4. 4
    Wide-Grip Lat PulldownCable
    3 × 8-10
  5. 5
    Face PullCable
    3 × 12-15
Customize this day

Limbs A

6 exercises · ~50 min

  1. 1
    Barbell SquatBarbell
    4 × 5-8
  2. 2
    Romanian DeadliftBarbell
    3 × 8-10
  3. 3
    Lying Hamstring CurlMachine
    3 × 10-12
  4. 4
    Barbell CurlBarbell
    3 × 8-10
  5. 5
    Lying Triceps PressEZ Bar
    3 × 8-10
  6. 6
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Torso B

5 exercises · ~45 min

  1. 1
    Incline Dumbbell PressDumbbell
    4 × 8-10
  2. 2
    Seated Cable RowsCable
    4 × 8-10
  3. 3
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  4. 4
    One-Arm Dumbbell RowDumbbell
    3 × 10-12 each
  5. 5
    Side Lateral RaiseDumbbell
    3 × 12-15
Customize this day

Limbs B

6 exercises · ~45 min

  1. 1
    Barbell DeadliftBarbell
    3 × 5
  2. 2
    Leg PressMachine
    3 × 10-12
  3. 3
    Bulgarian Split SquatDumbbell
    3 × 8-10 each
  4. 4
    Hammer CurlsDumbbell
    3 × 10-12
  5. 5
    Triceps PushdownCable
    3 × 10-12
  6. 6
    Seated Calf RaiseMachine
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Torso / Limbs questions, answered

Why put arms on leg day?

Arms already get work from presses and rows. Moving curls and extensions to leg day keeps torso sessions to five exercises.

How is this different from upper/lower?

Upper/lower puts arms with the upper body. Here they move to the lower day, so both sessions end up closer in length.

Who is torso/limbs for?

Lifters with a few months of training who want four days a week and prefer shorter upper body sessions built around heavy presses and rows.

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