Gabe’s PPLxUL program
Tension made program focusing on progressive overloading for the purpose of hypertrophy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 2 | High Row | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 3 | Kelso Shrug | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 4 | Shrug (Dumbbell) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Bayesian Curl | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | — | ||
| 6 | Hammer Curl (Cable) | 1 | 5–8 reps | @10 |
| 1 | 6–11 reps | @10 | ||
| 7 | Reverse Bicep Curl (Dumbbell) | 1 | 5–8 reps | @10 |
| 1 | 6–11 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 4–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 1 | 4–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 4 | Single Arm Tricep Extension (Cable) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | JM Press | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 6 | One Arm Lateral Raise (Cable) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 2 | Leg Curl | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 3 | Hip Adductor (Machine) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 4 | Hack Squat | 1 | 4–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 4–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 6 | Calf Raise (Machine) | 2 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 2 | Leg Curl | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 3 | Hip Adductor (Machine) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 4 | Hack Squat | 1 | 4–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 4–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 6 | Calf Raise (Machine) | 2 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 4–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 3 | Wide Grip Pull-Up | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 4 | Kelso Shrug | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | High Row | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 6 | One Arm Lateral Raise (Cable) | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 7 | Shoulder Press (Machine) | 1 | 4–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 8 | Single Arm Tricep Extension (Cable) | 1 | 5–8 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 9 | JM Press | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 10 | Bayesian Curl | 1 | 5–8 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 11 | Hammer Curl (Cable) | 1 | 5–8 reps | @10 |
| 1 | 6–10 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, Gabe’s PPLxUL program 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 80 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.
Gabe’s PPLxUL program is structured around 7 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.
Gabe’s PPLxUL program 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
