Intermediate–AdvancedFree

Ppl adaptada (lpp)

Primera fase: medio volumen media intensidad

Alberto Ramón· Jan 2025

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Women's, Muscle, Strength

Equipment

Full Gym

Session length

90 min

Entrenamiento de nivel medio-alto basado en el ppl de JN

Who it's for

Athletes at the Intermediate–Advanced level

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

Hamstrings

10%

Quadriceps

9.8%

Upper Back

9.6%

Chest

8.1%

Triceps

7.9%

Glutes

7.9%

Front Delts

6.8%

Lats

6.7%

Biceps

6.3%

Abs

6.2%

Rear Delts

4.8%

Middle Delts

4.3%

Calves

3.9%

Lower Back

3.4%

Adductors

2.3%

Abductors

1.3%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	10–12 reps	@6–6
		3	10–12 reps	@9–10
2	Squat (Smith Machine)	1	—	@6–6
		1	—	@6–6
		1	—	@6–6
		1	—	@6–6
		1	2–4 reps	@8–9
3	Squat (Paused)	2	5 reps	@8–9
4	Hyperextension	1	—	@6–6
		1	—	@6–6
		3	8–10 reps	@8.5–9
5	Reverse Lunge (Dumbbell)	1	10 reps	@6–6
		2	10 reps	@8–9
6	Calf Raise (Leg Press)	1	—	@6–6
		4	10–12 reps	@9–10
7	Decline Crunch (Weighted)	1	—	@6–6
		3	10–12 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	10 reps	@6
		1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@10
2	Lat Pulldown	1	10–5 reps	@10
3	Chest Supported Row (Machine)	1	—	@6–6
		2	10–12 reps	@8–9
4	Rear Delt Row	2	10–12 reps	@9–10
5	Standing Pullover (Cable)	1	10–12 reps	@6–6
		2	10–12 reps	@9–10
6	Face Pull	1	12–15 reps	@6–6
		2	12–15 reps	@9–10
7	Bicep Curl (Cable)	1	—	@6–6
		3	6–8 reps	@9–10
8	Preacher Curl (Dumbbell)	2	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	—	@6–6
		1	—	@6–6
		1	—	@6–6
		1	—	@6–6
		1	3–5 reps	@8–9
2	Larsen Press (Barbell)	2	10 reps	@8–9
3	Shoulder Press (Machine)	1	—	@6–6
		1	—	@6–6
		3	8–10 reps	@8–9
4	Press Around	1	12–15 reps	@6–6
		2	12–15 reps	@9–10
5	Y Raise	1	12–15 reps	@6–6
		3	12–15 reps	@9–10
Superset
6A	Tricep Pushdown (Cable)	1	8 reps	@6–6
		3	8 reps	@9–10
6B	Overhead Tricep Extension (Cable)	1	8 reps	@6–6
		3	8 reps	@9–10
7	Single Arm Tricep Extension (Cable)	2	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	8–10 reps	@6–6
		1	4–5 reps	@6–6
		1	2–3 reps	@6–6
		1	1–2 reps	@6–6
		1	—	@8–9
2	Stiff Leg Deadlift	2	8 reps	@8–9
3	Leg Press (45 Degrees)	1	10–12 reps	@6–6
		1	—	@6–6
		1	—	@6–6
		4	10–12 reps	@8–9
4	Lying Leg Curl	1	8–10 reps	@6–6
		3	8–10 reps	@9–10
5	Leg Extension	1	8–10 reps	@6–6
		3	8–10 reps	@9–10
Superset
6A	Hip Adductor (Machine)	2	12–15 reps	@9–10
6B	Hip Abductor (Machine)	2	12–15 reps	@9–10
7	Standing Calf Raise	1	15–20 reps	@6–6
		4	15–20 reps	@9–10
8	Hanging Leg Raise	1	10–15 reps	@6–6
		3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	2	—	@6–6
		2	8–10 reps	@8–9
2	Incline Bench Press (Barbell)	1	10 reps	@6–6
		1	5 reps	@6–6
		1	3 reps	@6–6
		1	8 reps	@8–9
		1	5 reps	@8–9
		1	15 reps	@8–9
3	Dumbbell Row	1	10–12 reps	@6–6
		1	—	@6–6
		3	10–12 reps	@8–9
4	Lateral Raise (Cable)	1	20 reps	@6–6
		3	20 reps	@9–10
Superset
5A	Chest Fly (Cable)	1	12–15 reps	@6
		2	12–15 reps	@10
5B	Rear Delt Fly (Cable)	1	12–15 reps	@6
		2	12–15 reps	@10
6	Bicep Curl (Cable)	1	10–12 reps	@6–6
		3	10–12 reps	@9–10
7	Dragon Fly	1	10–15 reps	@6–6
		3	10–15 reps	@9–10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Ppl adaptada (lpp) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 adaptada (lpp) 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Ppl adaptada (lpp) 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.

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