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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
10.7%
Lats
9.8%
Front Delts
9.8%
Biceps
9.5%
Chest
8%
Abs
7.7%
Quadriceps
6.7%
Middle Delts
6.7%
Glutes
4.9%
Rear Delts
4.5%
Hamstrings
3.6%
Calves
2.2%
Adductors
1.3%
Lower Back
0.9%
Forearms
0.9%
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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
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
-