PPL / Upper, Lower
Transform your strength and athleticism in just 40 minutes a day—get ready to redefine your limits with this 16-week PPL program!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 8–12 reps | @6 |
| 2 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @9 | ||
| 2 | Chest Fly (Machine) | 3 | 10–14 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 4 | Dip (Weighted) | 3 | 6–8 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Machine) | 4 | 10–14 reps | @8 |
| 2 | T-Bar Row | 4 | 8–12 reps | @8 |
| 3 | Preacher Curl (Barbell) | 1 | 6–8 reps | @9 |
| 2 | 6–8 reps | @9 | ||
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | @8.5 |
| 5 | Upright Row (Barbell) | 3 | 8–10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 10–12 reps | @7 |
| 2 | 6–8 reps | @8 | ||
| 1 | 6–8 reps | @9 | ||
| 2 | Shoulder Press (Machine) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | Pull-Up (Weighted) | 3 | 6–8 reps | @9 |
| 4 | Chest Supported Row (Machine) | 3 | 8–10 reps | @8 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 10–12 reps | @7 |
| 2 | 6–8 reps | @8 | ||
| 1 | 6–8 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 3 | Leg Extension | 3 | 10–15 reps | @7 |
| 4 | Seated Hamstring Curl | 3 | 10–15 reps | @7 |
| 5 | Cable Crunch | 4 | 25 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Press | 4 | 12 reps | @7 |
| 2 | Hack Squat | 3 | 12 reps | @7 |
| 3 | Hamstring Curl | 3 | 10–15 reps | @8 |
| 4 | Standing Calf Raise | 3 | 20 reps | @8 |
| 5 | Cable Crunch | 3 | 25 reps | @9 |
| 1 | 25 reps | @7 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL / Upper, Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 40 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 / Upper, Lower 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL / Upper, Lower 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
