Torso Day (Chest, Back, Shoulders, Core)

Goal: Build width, thickness, and strength

Back to categories
Rest Time 60-90 sec
Rep Range 8-12 (unless stated)
Barbell Bench Press

Barbell Bench Press

  • 4 sets x 6-10
  • Heavy compound for chest & triceps
Pull-ups

Pull-ups / Lat Pulldown

  • 4 sets x 8-12
  • Wide grip for V-taper
Incline Dumbbell Press

Incline Dumbbell Press

  • 3 sets x 10-12
  • Upper chest focus
Seated Cable Row

Seated Cable Row

  • 3 sets x 10-12
  • Mid-back thickness
Overhead Shoulder Press

Overhead Shoulder Press (DB or Barbell)

  • 3 sets x 8-10
  • Front delts + core stability
Face Pulls

Face Pulls

  • 3 sets x 12-15
  • Rear delts + shoulder health
Hanging Leg Raises

Hanging Leg Raises / Cable Crunch

  • 3 sets x 12-15
  • Controlled, slow reps