30 day PPL
30 day PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Muscle Up | 3 | 3 reps | @9 |
| 2 | Bent Over Row (Barbell) | 4 | 10 reps | @9 |
| 3 | Lat Pulldown | 4 | 10 reps | @9 |
| 4 | Bicep Curl (EZ Bar) | 4 | 12 reps | @9 |
| Superset | ||||
| 5A | Shrug (Dumbbell) | 3 | 15 reps | @9 |
| 5B | Reverse Bicep Curl (Dumbbell) | 4 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | @9 |
| Superset | ||||
| 2A | Decline Bench Press (Dumbbell) | 5 | 8 reps | @7 |
| 2B | Front Raise | 4 | 8 reps | @8 |
| 3 | Wood Chop | 3 | 5 reps | @8 |
| 4 | Chest Fly (Machine) | 3 | 8 reps | @8 |
| 5 | Standing Shoulder Press (Dumbbell) | 5 | 8 reps | @9 |
| 6 | Dip (Bodyweight) | 4 | 15 reps | @8 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | TRX Row | 3 | 4 reps | @6 |
| 1B | Trap Bar Deadlift | 4 | 5 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps | @9 |
| Superset | ||||
| 3A | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 3B | Hip Abduction (Band) | 4 | 12 reps | @8 |
| Superset | ||||
| 4A | Pull Through (Cable) | 4 | 15 reps | @9 |
| 4B | Standing Calf Raise | 4 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 30 reps | @10 |
| Superset | ||||
| 2A | Snatch (Dumbbell) | 3 | 3 reps | @9 |
| 2B | Lat Pulldown (Single Arm) | 3 | 5 reps | @9 |
| Superset | ||||
| 3A | Seated Row (Cable) | 4 | 8 reps | @9 |
| 3B | Upright Row (Dumbbell) | 3 | 8 reps | @9 |
| Superset | ||||
| 4A | Bicep Curl (Dumbbell) | 4 | 8 reps | @9 |
| 4B | Face Pull | 1 | 100 reps | @10 |
| 4C | Behind The Back Lateral Raise (Cable) | 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5 reps | @9 |
| 2 | Arnold Press | 3 | 12 reps | @9 |
| 3 | Skull Crusher (Dumbbell) | 3 | 10 reps | @7.5 |
| 4 | Hanging Leg Raise | 1 | 100 reps | @10 |
| 5 | Push Up | 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Front Squat (Barbell) | 5 | 5 reps | @9 |
| 1B | Calf Raise (Leg Press) | 1 | 100 reps | @10 |
| 2 | Hip Thrust (Barbell) | 3 | 8 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 4A | Single Leg Romanian Deadlift | 3 | 12 reps | @7 |
| 4B | Kettlebell Swing | 1 | 100 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 30 day PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
30 day PPL 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
30 day PPL 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
