Limb Dropper
This is a program intended to attack the arms and legs, growing them over several months. It also will grow the muscles of the back, upper chest, and abs.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 10–15 reps | — |
| 1 | 8–12 reps | — | ||
| 2 | Standing Calf Raise | 3 | 8–15 reps | — |
| 3 | Hack Squat | 1 | 10–15 reps | @10 |
| 1 | 8–12 reps | @7 | ||
| 4 | Bulgarian Split Squat (Barbell) | 2 | 8–15 reps | — |
| 5 | Sissy Squat | 2 | 8–12 reps | — |
| 6 | Hamstring Curl | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 10–15 reps |
| 1 | 8–12 reps | ||
| 2 | Bicep Curl (Barbell) | 2 | 8–12 reps |
| 3 | Overhead Tricep Extension (Cable) | 1 | 10–15 reps |
| 1 | 8–12 reps | ||
| 4 | V-Handle Tricep Pushdown (Cable) | 2 | 6–10 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 6 | Seated Row (Cable) | 2 | 10–15 reps |
| 7 | Decline Sit Up (Weighted) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 1 | 10–15 reps |
| 1 | 8–12 reps | ||
| 2 | Shoulder Press (Machine) | 1 | 10–15 reps |
| 1 | 8–12 reps | ||
| 3 | Reverse Pec Deck | 3 | 8–15 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 2 | 8–15 reps |
| 4B | Hammer Curl | 2 | 5–10 reps |
| 5 | Reverse Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 7 | Decline Sit Up (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 1 | 10–15 reps |
| 1 | 8–12 reps | ||
| 1 | 5–10 reps | ||
| 2 | T-Bar Row | 1 | 10–15 reps |
| 1 | 8–12 reps | ||
| 1 | 5–10 reps | ||
| 3 | Hamstring Curl | 2 | 6–20 reps |
| 4 | Leg Press | 2 | 10–15 reps |
| 5 | Hip Adductor (Machine) | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 3 | 8–15 reps |
| 7 | Leg Extension | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8–12 reps |
| 2 | Dip (Assisted) | 1 | 50+ reps |
| 3 | Pull-Up (Assisted) | 1 | 50+ reps |
| 4 | Tricep Rope Push Down (Cable) | 2 | 8–12 reps |
| 5 | Bayesian Curl | 2 | 10–15 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 7 | Decline Sit Up (Weighted) | 2 | 10–15 reps |
| 8 | Hanging Leg Raise | 2 | 15–35 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Limb Dropper is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Limb Dropper is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Limb Dropper is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
