mishas PPLM
different take on the classic PPL split with bodybuilding in mind
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 2 | Standing Shoulder Press (Dumbbell) | 3 | 0 reps |
| 3 | Dip (Weighted) | 3 | 12 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| 5 | Sit Up | 3 | 30 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7 | Deficit Push Up | 2 | 30 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 10 reps | @10 |
| 2 | Leg Raise (Captain's Chair) | 3 | 17 reps | — |
| 3 | Barbell Row | 3 | 0 reps | — |
| 4 | Single Arm High Row (Cable) | 3 | 20 reps | — |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 15 reps | — |
| 6 | Bicep Curl (EZ Bar) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 1 | 9 reps | ||
| 2 | 8 reps | ||
| 2 | Preacher Curl (EZ Bar) | 4 | 0 reps |
| 3 | Good Morning | 3 | 12 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Standing Calf Raise | 4 | 27 reps |
| 6 | Leg Curl | 3 | 0 reps |
| 7 | Neck Curl | 3 | 12 reps |
| 8 | Wrist Curls | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One Arm Lateral Raise (Dumbbell) | 5 | 0 reps |
| 2 | Bench Press (Close Grip) | 4 | 15 reps |
| 3 | Hammer Curl | 3 | 30 reps |
| 4 | Tricep Kickback | 2 | 15 reps |
| 5 | Neck Extension | 3 | 12 reps |
| 6 | Lat Pulldown | 3 | 15 reps |
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, mishas PPLM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage 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.
mishas PPLM is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
mishas PPLM 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
