PPL For Dad
Ppl
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Leg Extension | 2 | 8–12 reps |
| 2B | Sissy Squat | 2 | 0 reps |
| 2C | Reverse Nordic Curl | 2 | 0 reps |
| 3 | Hamstring Curl | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | — |
| 3 | 5–10 reps | ||
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps |
| 3 | Pec Deck (Machine) | 2 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 2 | 12–20 reps |
| 6 | Tricep Extension (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 8–12 reps |
| 2 | Chest Supported Barbell Lat Row | 3 | 8–12 reps |
| Superset | |||
| 3A | Wide Grip Chest Supported Row | 2 | 8–12 reps |
| 3B | Kelso Shrug | 2 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 10–15 reps |
| 5 | Hammer Preacher | 3 | 10–15 reps |
Common questions
Yes, PPL For Dad is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 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 For Dad is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL For Dad 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
