IntermediateFree

PPL+UL

The Power-building Hybrid: Heavy Work, High Volume

· Apr 2026

iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

This program is designed to maximize both absolute strength and muscle hypertrophy by blending heavy compound movements with targeted isolation work. The 5-day PPL+UL structure ensures high-frequency stimulation for every muscle group while managing fatigue through a balanced mix of intensity and volume. Ultimately, it builds a physique that is as powerful as it is well-defined. With the right nutrition, sleep, and progressive overloading, you’re guaranteed to see amazing results.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.7%

Triceps

8.3%

Lats

8.3%

Hamstrings

8.2%

Front Delts

7.8%

Chest

7.7%

Biceps

7.4%

Quadriceps

7.2%

Glutes

6.2%

Abs

6.1%

Forearms

Middle Delts

5.2%

Calves

4.1%

Rear Delts

2.9%

Lower Back

2.1%

Adductors

0.6%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	@7
		1	6 reps	@8
		1	5 reps	@9
2	Incline Bench Press (Dumbbell)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
3	Seated Overhead Press (Dumbbell)	1	9 reps	@8
		1	8 reps	@9
		1	6 reps	@10
4	Dip (Assisted)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
5	Lateral Raise (Cable)	1	15 reps	@8
		1	14 reps	@9
		1	12 reps	@10
6	Overhead Tricep Extension (Cable)	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10
Superset
7A	Wrist Curls	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10
7B	Reverse Wrist Curl (Dumbbell)	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	1	10 reps	@7
		1	9 reps	@8
		1	7 reps	@9
2	Chest Supported Row (Machine)	1	12 reps	@8
		1	10 reps	@9
		1	8 reps	@10
3	Seated Row (Cable)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
4	High Row	1	10 reps	@8
		1	8 reps	@9
		1	7 reps	@10
5	Rear Delt Fly (Cable)	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10
6	Bayesian Curl	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10
7	Hammer Curl (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	8 reps	@10
8	Farmer's Walk (Weighted)	1	0.5–0.7 min	@8
		1	0.5–0.7 min	@9
		1	0.5–0.7 min	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	8 reps	@7
		1	6 reps	@8
		1	5 reps	@9
2	Romanian Deadlift (Barbell)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
3	Bulgarian Split Squat (Dumbbell)	1	10 reps	@9
		1	8 reps	@10
4	Seated Hamstring Curl	1	12 reps	@8
		1	11 reps	@9
5	Abs Crunch (Machine)	1	10 reps	@8
		1	13 reps	@9
		1	15 reps	@10
6	Standing Calf Raise	1	15 reps	@7
		1	14 reps	@8
		1	13 reps	@9
		1	12 reps	@10
7	Pallof Press	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	8 reps	@8
		1	7 reps	@9
		1	6 reps	@10
2	Lat Pulldown (Neutral Grip)	1	9 reps	@8
		1	7 reps	@9
		1	6 reps	@10
3	Skull Crusher (Barbell)	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10
4	Seated Wide-Grip Row (Cable)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
5	Lateral Raise (Dumbbell)	1	15 reps	@8
		1	14 reps	@9
		1	12 reps	@10
6	Preacher Curl (Dumbbell)	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@8
7	Chest Fly (Cable)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
8	Face Pull	1	15 reps	@8
		1	13 reps	@9
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	6 reps	@7
		1	5 reps	@8
		1	4 reps	@9
2	Leg Press	1	14 reps	@8
		1	12 reps	@9
		1	10 reps	@10
3	Hip Thrust (Barbell)	1	10 reps	@8
		1	9 reps	@9
		1	8 reps	@10
4	Leg Extension	1	12 reps	@8
		1	10 reps	@9
		1	8 reps	@10
5	Seated Hamstring Curl	1	8 reps	@8
		1	10 reps	@9
		1	12 reps	@10
6	Seated Calf Raise	1	15 reps	@7
		1	14 reps	@8
		1	13 reps	@9
		1	12 reps	@10
7	Abs Crunch (Machine)	1	12 reps	@8
		1	11 reps	@9
		1	10 reps	@10

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+UL 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 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+UL 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+UL 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android