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Limb 3x frequency

by Noah M.
2 athletes joined

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
    Sep 05, 2025 12:34

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Glutes
9.6%
Upper Back
9%
Hamstrings
9%
Biceps
8.7%
Quadriceps
8%
Chest
7.8%
Lats
6.6%
Front Delts
5.1%
Middle Delts
4.8%
Calves
4.5%
Lower Back
4.5%
Forearms
4.4%
Rear Delts
3.3%
Abs
2.7%
Adductors
1.4%
Abductors
0.3%
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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
2
6 reps
8 reps
RPE 7
RPE 6
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
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
2
7 reps
6 reps
RPE 8
RPE 7
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
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
2
8 reps
7 reps
RPE 9
RPE 8
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
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
2
6 reps
8 reps
RPE 7.5
RPE 6.5
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
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
2
7 reps
6 reps
RPE 8.5
RPE 7.5
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
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
2
8 reps
7 reps
RPE 9.5
RPE 8.5
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
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
2
4 reps
6 reps
RPE 7
RPE 6
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
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
2
5 reps
4 reps
RPE 8
RPE 7
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
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
2
6 reps
5 reps
RPE 9
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
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
2
4 reps
6 reps
RPE 7.5
RPE 6.5
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
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
2
5 reps
4 reps
RPE 8.5
RPE 7.5
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
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
2
6 reps
5 reps
RPE 9.5
RPE 8.5
3
T-Bar Row
3
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
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
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
Seated Hamstring Curl
3
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
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
Seated Hamstring Curl
3
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
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
Seated Hamstring Curl
3
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
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
Seated Hamstring Curl
3
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
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
Seated Hamstring Curl
3
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
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
Seated Hamstring Curl
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 7
3
Squat (Smith Machine)
3
5-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7 reps
6 reps
RPE 8
RPE 7
3
Squat (Smith Machine)
3
5-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
2
8 reps
7 reps
RPE 9
RPE 8
3
Squat (Smith Machine)
3
5-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 7.5
RPE 6.5
3
Squat (Smith Machine)
3
5-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7 reps
6 reps
RPE 8.5
RPE 7.5
3
Squat (Smith Machine)
3
5-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
2
8 reps
7 reps
RPE 9.5
RPE 8.5
3
Squat (Smith Machine)
3
5-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
4-8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
4
Pull-Up (Weighted)
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
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
4
Pull-Up (Weighted)
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
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
4
Pull-Up (Weighted)
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
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
4
Pull-Up (Weighted)
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
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
4
Pull-Up (Weighted)
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
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
4
Pull-Up (Weighted)
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 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
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
Seated Hamstring Curl
3 Sets
5-10 Reps
@10
Day 4
1
Straight Leg Calf Raise
2 Sets
5-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@7
@7
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@9
4
Preacher Curl (Dumbbell)
3 Sets
4-8 Reps
@9.5
5
Tricep Pushdown (Cable)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@10
2
Bench Press (Paused)
1 Set
2 Sets
4 Reps
6 Reps
@7
@6
3
T-Bar Row
3 Sets
6-8 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@10
5
Pullover (Machine)
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
Day 5
1
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
@10
4
Pull-Up (Weighted)
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 1
1
Straight Leg Calf Raise
2 Sets
5-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@7
@6
3
Back Extension (Weighted)
3 Sets
5-10 Reps
@10
4
Bicep Curl (Machine)
3 Sets
5-10 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10