PPL & Antagonist Hybrid programme
Get out of the turtle build
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8.5 |
| 2 | Chest Press (Machine) | 2 | 10–12 reps | @8 |
| 2 | 15–20 reps | @9 | ||
| 3 | Cable Crossover | 3 | 15–18 reps | @6.5 |
| 4 | V-Handle Tricep Pushdown (Cable) | 4 | 12–15 reps | @8 |
| 5 | Skull Crusher (Barbell) | 2 | 8–10 reps | @7.5 |
| 6 | Lateral Raise (Dumbbell) | 2 | 0+ reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 10–12 reps | @7.5 |
| 2 | Seated Row (Cable) | 3 | 12 reps | @8.5 |
| 3 | Standing Pullover (Cable) | 3 | 12–15 reps | @7 |
| 4 | Barbell Row | 3 | 8–10 reps | @9 |
| 5 | Pull-Up (Bodyweight) | 1 | 0+ reps | @10 |
| 1 | 0+ reps | — | ||
| 6 | Hammer Curl | 3 | 8–10 reps | @9.5 |
| 7 | Bicep Curl (Barbell) | 3 | 10–12 reps | @9 |
| 8 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 8–10 reps | @8 |
| 2 | Rear Delt Fly (Cable) | 4 | 15–20 reps | @8 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @10 |
| 4 | Overhead Press (Barbell) | 2 | 8–10 reps | @7 |
| 5 | Lu Lateral Raises | 3 | 15 reps | @8 |
| 6 | Shrug (Barbell) | 3 | 10 reps | @10 |
| 7 | Reverse Wrist Curl (Barbell) | 2 | 0 reps | — |
| 8 | Side Crunch (Cable) | 3 | 15–20 reps | @10 |
| 9 | Hanging Toes To Bar | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @6 |
| 2 | Squat (Barbell) | 3 | 8–10 reps | @8 |
| 3 | Leg Press | 2 | 12–15 reps | @9 |
| 4 | Hamstring Curl | 2 | 12 reps | @8 |
| 5 | Leg Extension | 3 | 10–12 reps | @9.5 |
| 6 | Seated Calf Raise | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | @9.5 |
| 2 | 8–10 reps | @8 | ||
| 2 | Pull-Up (Assisted) | 3 | 10 reps | @9 |
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps | @10 |
| 4 | T-Bar Row | 3 | 10–12 reps | @8 |
| 5 | Pec Deck (Machine) | 3 | 15–20 reps | @8.5 |
| 6 | Seated Row (Cable) | 3 | 10–15 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 2 | 50+ reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hammer Curl | 4 | 10 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @8 |
| 3 | Incline Curl (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Overhead Tricep Extension (Cable) | 4 | 12 reps | @10 |
| 5 | Bicep Curl (Barbell) | 3 | 10–12 reps | @10 |
| 6 | Skull Crusher (Dumbbell) | 3 | 15 reps | @10 |
| 7 | Rear Delt Fly (Cable) | 2 | 12 reps | @10 |
| 8 | Lateral Raise (Cable) | 2 | 12 reps | @10 |
| 9 | Front Raise | 2 | 10 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL & Antagonist Hybrid programme is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 90 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.
PPL & Antagonist Hybrid programme 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL & Antagonist Hybrid programme 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
