logo
BoostcampPNG

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
    Aug 05, 2025 09:07

Summary

Unlock your strength potential with the Limb 3x Frequency program! Over the course of 6 weeks, you'll train 5 days a week, focusing on high-frequency lifts to maximize muscle growth and improve overall performance. Each session is designed to target key muscle groups through a mix of compound and isolation exercises, ensuring balanced development. With a full gym at your disposal, you'll have the tools to push your limits and achieve impressive results. Get ready to elevate your training and transform your physique!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
4
5-10 reps
RPE 9
4
Bicep Curl (Machine)
3
5-10 reps
RPE 10
5
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
4
5-10 reps
RPE 9
4
Bicep Curl (Machine)
3
5-10 reps
RPE 10
5
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
4
5-10 reps
RPE 9
4
Bicep Curl (Machine)
3
5-10 reps
RPE 10
5
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
4
5-10 reps
RPE 9
4
Bicep Curl (Machine)
3
5-10 reps
RPE 10
5
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
4
5-10 reps
RPE 9
4
Bicep Curl (Machine)
3
5-10 reps
RPE 10
5
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
4
5-10 reps
RPE 9
4
Bicep Curl (Machine)
3
5-10 reps
RPE 10
5
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
3
6 reps
8 reps
RPE 7
RPE 6
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
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
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
3
7 reps
6 reps
RPE 8
RPE 7
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
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
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
3
8 reps
7 reps
RPE 9
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
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
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
3
6 reps
8 reps
RPE 7
RPE 6
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
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
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
3
7 reps
6 reps
RPE 8
RPE 7
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
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
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Paused)
1
3
8 reps
7 reps
RPE 9
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
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
7
Wrist Curls
2
10-20 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)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
5-10 reps
RPE 10
4
Machine Hammer Curl
3
5-10 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Lying Leg Curl
2
5-10 reps
RPE 10
8
Seated Hamstring 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)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
5-10 reps
RPE 10
4
Machine Hammer Curl
3
5-10 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Lying Leg Curl
2
5-10 reps
RPE 10
8
Seated Hamstring 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)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
5-10 reps
RPE 10
4
Machine Hammer Curl
3
5-10 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Lying Leg Curl
2
5-10 reps
RPE 10
8
Seated Hamstring 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)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
5-10 reps
RPE 10
4
Machine Hammer Curl
3
5-10 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Lying Leg Curl
2
5-10 reps
RPE 10
8
Seated Hamstring 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)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
5-10 reps
RPE 10
4
Machine Hammer Curl
3
5-10 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Lying Leg Curl
2
5-10 reps
RPE 10
8
Seated Hamstring 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)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
5-10 reps
RPE 10
4
Machine Hammer Curl
3
5-10 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Lying Leg Curl
2
5-10 reps
RPE 10
8
Seated Hamstring 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
4
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
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
4
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
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
4
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
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
4
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
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
4
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
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
4
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10-20 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10-20 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10-20 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10-20 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10-20 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10-20 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Week 1
1 / 6 Weeks
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
4 Sets
6-8 Reps
@10
4
Preacher Curl (Dumbbell)
3 Sets
4-8 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
Day 3
1
Straight Leg Calf Raise
2 Sets
5-10 Reps
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3
Hip Thrust (Machine)
3 Sets
5-10 Reps
@10
4
Machine Hammer Curl
3 Sets
5-10 Reps
@10
5
Overhead Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
8-12 Reps
@10
7
Lying Leg Curl
2 Sets
5-10 Reps
@10
8
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
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
4 Sets
5-10 Reps
@9
4
Bicep Curl (Machine)
3 Sets
5-10 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
Day 5
1
Reverse Pec Deck
2 Sets
10-20 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7
Wrist Curls
2 Sets
10-20 Reps
@10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@10
2
Bench Press (Paused)
1 Set
3 Sets
6 Reps
8 Reps
@7
@6
3
T-Bar Row
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Dumbbell)
2 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
7
Wrist Curls
2 Sets
10-20 Reps
@10