PPL updated
Transform your strength with this 18-week PPL program—90 days to redefine your limits and unleash your true potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Incline Chest Press (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 3 | Chest Fly (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Shoulder Press (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Seated Row (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 3 | Straight Bar Lat Extension | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Shrug (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 5 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Squat (Paused) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 3 | Hamstring Curl | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Hip Adductor (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 5 | Seated Calf Raise | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Squat (Paused) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 3 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Hammer Curl (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 5 | Wrist Extension (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 6 | Reverse Wrist Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Incline Chest Press (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 3 | Shoulder Press (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Seated Row (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL updated is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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 updated 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL updated 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
