Intermediate–AdvancedFree

Custom PPL

James K.· May 2025

iOS & Android

Overview

Length

15 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Strength, Muscle

Equipment

Full Gym

Session length

70 min

The original Reddit PPL (Push/Pull/Legs) program is a popular linear progression routine, often praised for its balance of strength and hypertrophy. To optimize it for powerlifting, the focus shifts more heavily towards the three main powerlifts: Squat, Bench Press, and Deadlift. This involves increasing their frequency, prioritizing lower rep ranges for strength gains, and selecting accessory exercises that directly support these lifts. Here's a modified Reddit PPL program optimized for powerlifting, maintaining the 6-day split: Key Principles of this Powerlifting-Optimized PPL: Increased Frequency of Main Lifts: Squat, Bench Press, and Deadlift are trained more often, with variations. Strength Focus (Lower Reps): The primary compound movements will predominantly use lower rep ranges to build maximal strength. Volume & Intensity Cycling: While linear progression is still the backbone, some days will be heavier/lower rep, and others will be lighter/higher rep to manage fatigue and accumulate volume. Accessory Work for Weak Points: Accessories are chosen to directly improve the main lifts or address common weak points in powerlifters. Ample Rest for Main Lifts: Longer rest periods between sets for the main lifts are crucial for recovery and performance. Progressive Overload: Continue to add weight to the bar consistently. When you hit the top of the rep range for a given weight, increase the weight in the next session.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.1%

Front Delts

11.7%

Quadriceps

9.4%

Hamstrings

9.4%

Chest

8.9%

Upper Back

7.7%

Biceps

7.7%

Glutes

7.3%

Lats

Middle Delts

4.2%

Rear Delts

2.8%

Adductors

2.8%

Abs

2.6%

Forearms

2.1%

Abductors

2.1%

Lower Back

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	3–5 reps	@7
		1	3–5 reps	@8
2	Lat Pulldown	3	6–8 reps	@7
3	Seated Row (Cable)	3	6–8 reps	@7
4	Hammer Curl (Dumbbell)	3	10–12 reps	@8
5	Bicep Curl (Cable)	3	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	5 reps	@8
2	Bench Press (Dumbbell)	3	6–8 reps	@7–8
3	Incline Bench Press (Dumbbell)	3	6–8 reps	@7–8
4	Lateral Raise (Cable)	3	10–12 reps	@7
5	Tricep Pushdown (Cable)	3	10–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	3–5 reps	@8
2	Romanian Deadlift (Barbell)	3	6–8 reps	@7
3	Leg Press	3	8–10 reps	@7
4	Leg Curl	3	10–12 reps	@7–8
5	Leg Extension	3	10–12 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	6–8 reps	@6
2	Lat Pulldown	3	8–12 reps	@7–8
3	Chest Supported Row (Dumbbell)	3	8–10 reps	@7
4	Reverse Pec Deck	3	10–12 reps	@7
5	Seated Row (Cable)	3	8–12 reps	@7
6	Preacher Curl (Dumbbell)	3	10–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	3	3–5 reps	@6
2	Leg Extension	3	10–12 reps	@7
3	Leg Curl	3	10–12 reps	@7
4	Hip Adductor (Machine)	3	10–12 reps	@7
5	Hip Abductor (Machine)	3	10–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	3	3–5 reps	@6
2	Shoulder Press (Plate Loaded)	3	8–12 reps	@6
3	Chest Press (Machine)	3	8–12 reps	@6
4	Lateral Raise (Cable)	3	10–12 reps	@7
5	Tricep Pushdown (Cable)	3	10–12 reps	@7

Weeks 2–15 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Custom PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 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 70 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.

Custom PPL is structured around 6 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Custom PPL 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

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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