Torso/Limbs Split

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The torso/limbs split is a great 4 day a week split. It's similar to upper/lower split, but the torso/limb split has the arms on the same day as legs. 


The sessions will be split like this,

Torso 

  • Chest
  • Back
  • Shoulders

Limbs 

  • Legs
  • Arms

I always like to do torso before limbs workout so that your arm work isn't going to have an impact on your back training.

4 days a week

This is the most commoon way it's set up

  • Day 1: Torso: Chest, Back, Shoulders 
  • Day 2: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 3: Rest.
  • Day 4: Torso: Chest, Back, Shoulders
  • Day 5: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 6: Rest
  • Day 7: Rest

3 days a week

Week 1

  • Day 1: Torso: Chest, Back, Shoulders 
  • Day 2: Rest
  • Day 3: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 4: Rest
  • Day 5: Torso: Chest, Back, Shoulders
  • Day 6: Rest
  • Day 7: Rest

Week 2

  • Day 1: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 2: Rest
  • Day 3: Torso: Chest, Back, Shoulder
  • Day 4: Rest
  • Day 5: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 6: Rest
  • Day 7: Rest

 2 days on/1 day off

  • Day 1: Torso: Chest, Back, Shoulder
  • Day 2: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 3: Rest
  • Day 4: Torso: Chest, Back, Shoulder
  • Day 5: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 6: Rest

Repeat

Training every other day

  • Day 1: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 2: Rest
  • Day 3: Torso: Chest, Back, Shoulder
  • Day 4: Rest
  • Day 5: Limbs: Quads, Hamstrings, Glutes, Biceps, Triceps.
  • Day 6: Rest
  • Day 7: Torso: Chest, Back, Shoulder
  • Day 8: Rest

What are the benefits of the torso/limbs split?


Arm focus:

By moving biceps and triceps to the Limb days, you  train them while fresh compared upper/lower when they are often  trained after chest, back and shoulders.



Spreading the upper body work out:

Upper days in an upper/lower split often need more exercises compare to the lower day. 


Each mucle is trained twice in a week:  

It hits muscle groups twice a week without having to training over 4 days a week.


What progression schemes should you use?

I mostly use,

  • Top set with a back-off set
  • Reverse pyramid
  • Rep goal system
  • Dynamic double progression

​You can read about these progression schemes below.

How a torso/limbs split week might look 

Torso A

T-Bar Row

2 x 6-8/10-12 (Top set with a back off set)

Lat Pull Down

3 x 6/8 (dynamic double progression)

Machine Incline Chest Press

2 x 6-8/10-12 (Top set with a back off set)

Pec Dec

3 x 8/10 (dynamic double progression)

Dumbbell Lateral Raise

3 x 25 total reps (rep goal system)

Cable Rear Delt Fly

3 x 25 total reps (rep goal system)

Limbs A

DB curls 

3 x 8/10 (dynamic double progression)

Tricep push down

3 x 8/10 (dynamic double progression)

Pendulum Squat

2 x 6-8/10-12 (Top set with a back off set)

Back Extensions

2 x 8/10-12 (Top set with a back off set)

Lying Leg Curl

3 x 30 total reps (rep goal system)

Standing Calf Raise

3 x 30 total reps (rep goal system)

Torso B

Seated Barbell Overhead Press

2 x 8/10-12 (Top set with a back off set)

High Row

2 x 8/10-12 (Top set with a back off set)

Machine Chest Press

3 x 25 total reps (rep goal system)

Chest Supported Row

3 x 25 total reps (rep goal system)

Cable Lateral Raise

3 x 25 total reps (rep goal system)

Reverse Pec Dec

3 x 25 total reps (rep goal system)

Limbs B

Machine Preacher Curls

3 x 8/10 (dynamic double progression)

Overhead Extensions

3 x 8/10 (dynamic double progression)

RDL

2 x 8/10-12 (Top set with a back off set)

Leg Extensions

3 x 25 total reps (rep goal system)

Seated Leg Curl

3 x 25 total reps (rep goal system)

Standing Calf Raise

3 x 30 total reps (rep goal system)

This is just an example. You can, and should, make adjustments based on your goals and personal needs. For example, some people might like more quad work, but knees prefer to limit of much quad works I do.

How to add the barbell lifts to make it more strength focus

Torso A

Bench press

Assistance exercises

Limbs A

Squat

Deadlift variation

Assistance exercises

Torso B

Bench or Overhead press

Baench press or overhead variation 

Assistance exercises

Limbs B

Deadlift

Squat variation

Assistance exercises