All LevelsFree

PPL 6 Day / Week

Transform your strength and redefine your limits with this intense 6-day PPL program—commit to the grind and watch your results soar!

Bhavin S.· Nov 2025

4athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced, Novice

Goal

Muscle, Strength, Women's

Equipment

Garage Gym

Session length

60 min

Transform your physique with the PPL 6 Day/Week program, designed to maximize muscle growth and strength in just 6 weeks. This comprehensive routine splits your training into Push, Pull, and Legs, allowing you to target every major muscle group effectively. Commit to six days of focused workouts that will challenge your limits and elevate your performance. Perfect for those ready to take their training to the next level, this program will help you build a balanced, powerful physique. Get ready to push your boundaries and see real results!

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

14.6%

Upper Back

11%

Front Delts

9.8%

Biceps

9.8%

Hamstrings

8.5%

Chest

7.3%

Abs

7.3%

Middle Delts

4.9%

Forearms

4.9%

Lats

4.9%

Quadriceps

4.9%

Glutes

4.9%

Rear Delts

2.4%

Calves

2.4%

Adductors

1.2%

Lower Back

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–8 reps	@8
2	High Incline Bench Press (Barbell)	2	6–8 reps	@8
3	Chest Press (Machine)	2	8–10 reps	@8
4	Shoulder Press (Machine)	2	8–10 reps	@8
5	Chest Fly (Machine)	2	8–10 reps	@8
6	Lateral Raise (Dumbbell)	2	8–10 reps	@8
7	Tricep Rope Push Down (Cable)	2	10–12 reps	@8
8	Skull Crusher (EZ Bar)	2	10–12 reps	@8
9	Single Arm Overhead Tricep Extension	2	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	2	10–12 reps	@8
2	Dead Stop Barbell Row	2	10–12 reps	@8
3	Pull-Up (Assisted)	2	10–12 reps	@8
4	Shrug (Barbell)	2	15–20 reps	@8
5	Face Pull	2	15–20 reps	@8
6	Alternating Dumbbell Curl	2	10–12 reps	@8
7	Hammer Curl (Dumbbell)	2	10–12 reps	@8
8	Bicep Curl (Cable)	2	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	6–8 reps	@8
2	Stiff Leg Deadlift	2	6–8 reps	@8
3	Leg Extension	2	10–12 reps	@8
4	Leg Curl	2	10–12 reps	@8
5	Standing Calf Raise	2	12–15 reps	@8
Superset
6A	Single Arm Farmer Carry	2	0.5 min	@10
6B	Sit Up	2	0.5 min	@2

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–8 reps	@8
2	High Incline Bench Press (Barbell)	2	6–8 reps	@8
3	Chest Press (Machine)	2	8–10 reps	@8
4	Shoulder Press (Machine)	2	8–10 reps	@8
5	Chest Fly (Machine)	2	8–10 reps	@8
6	Lateral Raise (Dumbbell)	2	8–10 reps	@8
7	Tricep Rope Push Down (Cable)	2	10–12 reps	@8
8	Skull Crusher (EZ Bar)	2	10–12 reps	@8
9	Single Arm Overhead Tricep Extension	2	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	2	10–12 reps	@8
2	Dead Stop Barbell Row	2	10–12 reps	@8
3	Pull-Up (Assisted)	2	10–12 reps	@8
4	Shrug (Barbell)	2	15–20 reps	@8
5	Face Pull	2	15–20 reps	@8
6	Alternating Dumbbell Curl	2	10–12 reps	@8
7	Hammer Curl (Dumbbell)	2	10–12 reps	@8
8	Bicep Curl (Cable)	2	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	6–8 reps	@8
2	Stiff Leg Deadlift	2	6–8 reps	@8
3	Leg Extension	2	10–12 reps	@8
4	Leg Curl	2	10–12 reps	@8
5	Standing Calf Raise	2	12–15 reps	@8
Superset
6A	Single Arm Farmer Carry	2	0.5 min	@10
6B	Sit Up	2	0.5 min	@2

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, PPL 6 Day / Week 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 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 6 Day / Week is structured around 6 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.

PPL 6 Day / Week 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

11,000+ 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