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Limp mode

by Carrick J.
3.0
(1 rating)

Program Description

I created this to do all the exercises I wanted to do and not try to find a program that fit the best

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 04, 2025 03:04
  • Last Edited
    Jun 18, 2025 12:35

Summary

Transform your training with "Limp Mode," an 8-week program designed to challenge your limits and build strength across all major muscle groups. Comprising four workouts each week, this program incorporates a mix of machine, barbell, and dumbbell exercises, including Hack Squats, Hammer Curls, and Reverse Lunges, ensuring a comprehensive approach to leg and upper body development. With a focus on supersets to maximize efficiency and intensity, you'll push past plateaus and achieve your fitness goals with confidence. Get ready to elevate your workouts and redefine your limits!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
3 Sets
20 Reps
-
2A
Calf Raise (Leg Press)
3 Sets
20 Reps
-
3
Reverse Lunge (Barbell)
3 Sets
20 Reps
-
4A
Goblet Squat
3 Sets
20 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
-
6
Russian Twist (Dumbbell)
3 Sets
-
Day 2
1
Hammer Curl
3 Sets
20 Reps
-
2A
Push Press (Barbell)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
20 Reps
-
5A
Front Raise
3 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
21s (EZ Bar)
2 Sets
1 Reps
-
Day 3
1A
Bench Press (Barbell)
3 Sets
20 Reps
-
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
3 Sets
20 Reps
-
5A
Floor Press (Dumbbell)
3 Sets
12 Reps
-
6
French Press
3 Sets
12 Reps
-
7
Plank
1 Set
-
8
Lying Leg Raise
1 Set
-
Day 4
1
T-Bar Row
3 Sets
20 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
3
Face Pull
3 Sets
20 Reps
-
4A
Seated Row (Cable)
3 Sets
20 Reps
-
4B
Bent Over Row (Barbell)
3 Sets
20 Reps
-