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Limb 3x frequency

by Noah M.

Program Description

Bring up limbs more so than the torso. Also focus on numbers for squatting and benching.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 23, 2025 12:02
  • Last Edited
    Jun 28, 2025 06:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
High Bar Squat (Barbell)
1
3
6 reps
8 reps
RPE 7
RPE 6
3
Belt Squat RDL
3
5-10 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
High Bar Squat (Barbell)
1
3
7 reps
6 reps
RPE 8
RPE 7
3
Belt Squat RDL
3
5-10 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
High Bar Squat (Barbell)
1
3
8 reps
7 reps
RPE 9
RPE 8
3
Belt Squat RDL
3
5-10 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
High Bar Squat (Barbell)
1
3
6 reps
8 reps
RPE 7
RPE 6
3
Belt Squat RDL
3
5-10 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
High Bar Squat (Barbell)
1
3
7 reps
6 reps
RPE 8
RPE 7
3
Belt Squat RDL
3
5-10 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
High Bar Squat (Barbell)
1
3
8 reps
7 reps
RPE 9
RPE 8
3
Belt Squat RDL
3
5-10 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
2
6 reps
8 reps
RPE 7
RPE 6
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
2
7 reps
6 reps
RPE 8
RPE 7
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
2
8 reps
7 reps
RPE 9
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
2
6 reps
8 reps
RPE 7
RPE 6
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
2
7 reps
6 reps
RPE 8
RPE 7
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
2
8 reps
7 reps
RPE 9
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
5-10 reps
RPE 10
4
Hip Thrust (Machine)
3
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
8-12 reps
RPE 10
6
Machine Hammer Curl
3
5-10 reps
RPE 10
7
Dip (Weighted)
3
5-10 reps
RPE 10
8
Leg Curl
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
5-10 reps
RPE 10
4
Hip Thrust (Machine)
3
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
8-12 reps
RPE 10
6
Machine Hammer Curl
3
5-10 reps
RPE 10
7
Dip (Weighted)
3
5-10 reps
RPE 10
8
Leg Curl
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
5-10 reps
RPE 10
4
Hip Thrust (Machine)
3
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
8-12 reps
RPE 10
6
Machine Hammer Curl
3
5-10 reps
RPE 10
7
Dip (Weighted)
3
5-10 reps
RPE 10
8
Leg Curl
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
5-10 reps
RPE 10
4
Hip Thrust (Machine)
3
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
8-12 reps
RPE 10
6
Machine Hammer Curl
3
5-10 reps
RPE 10
7
Dip (Weighted)
3
5-10 reps
RPE 10
8
Leg Curl
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
5-10 reps
RPE 10
4
Hip Thrust (Machine)
3
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
8-12 reps
RPE 10
6
Machine Hammer Curl
3
5-10 reps
RPE 10
7
Dip (Weighted)
3
5-10 reps
RPE 10
8
Leg Curl
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
5-10 reps
RPE 10
4
Hip Thrust (Machine)
3
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
8-12 reps
RPE 10
6
Machine Hammer Curl
3
5-10 reps
RPE 10
7
Dip (Weighted)
3
5-10 reps
RPE 10
8
Leg Curl
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Stiff Leg Deadlift
1
3
6 reps
8 reps
RPE 7
RPE 6
3
Hack Squat
3
6-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
5-10 reps
RPE 10
6
Reverse Pec Deck
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Stiff Leg Deadlift
1
3
7 reps
6 reps
RPE 8
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
5-10 reps
RPE 10
6
Reverse Pec Deck
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Stiff Leg Deadlift
1
3
8 reps
7 reps
RPE 9
RPE 8
3
Hack Squat
3
6-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
5-10 reps
RPE 10
6
Reverse Pec Deck
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Stiff Leg Deadlift
1
3
6 reps
8 reps
RPE 7
RPE 6
3
Hack Squat
3
6-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
5-10 reps
RPE 10
6
Reverse Pec Deck
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Stiff Leg Deadlift
1
3
7 reps
6 reps
RPE 8
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
5-10 reps
RPE 10
6
Reverse Pec Deck
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Stiff Leg Deadlift
1
3
8 reps
7 reps
RPE 9
RPE 8
3
Hack Squat
3
6-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
5-10 reps
RPE 10
6
Reverse Pec Deck
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
5-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
6 Reps
8 Reps
@7
@6
3
Belt Squat RDL
3 Sets
5-10 Reps
@9
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
@10
4
Preacher Curl (Dumbbell)
3 Sets
4-8 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
6
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Straight Leg Calf Raise
2 Sets
5-10 Reps
@10
2
Stiff Leg Deadlift
1 Set
3 Sets
6 Reps
8 Reps
@7
@6
3
Hack Squat
3 Sets
6-8 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Machine)
2 Sets
5-10 Reps
@10
6
Reverse Pec Deck
2 Sets
10-20 Reps
@10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@10
2
Bench Press (Paused)
1 Set
2 Sets
6 Reps
8 Reps
@7
@6
3
T-Bar Row
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 3
1
Straight Leg Calf Raise
2 Sets
5-10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Seated Overhead Press (Barbell)
2 Sets
5-10 Reps
@10
4
Hip Thrust (Machine)
3 Sets
5-10 Reps
@10
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
6
Machine Hammer Curl
3 Sets
5-10 Reps
@10
7
Dip (Weighted)
3 Sets
5-10 Reps
@10
8
Leg Curl
2 Sets
5-10 Reps
@10