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Community Programs›PPLPPL 5x High-frq, Hypertrophy (2x sets)
PPLPPL 5x High-frq, Hypertrophy (2x sets)
Beginner–IntermediateFree

PPLPPL 5x High-frq, Hypertrophy (2x sets)

Whole body focused, aesthetic silhouette focused

Abdulla Almusabi
Abdulla Almusabi· Nov 2025
iOS & Android

Overview

Length
12 weeks
Days / week
6 days
Level
Intermediate, Beginner
Goal
Muscle, Women's
Equipment
Full Gym
Session length
50 min
0 - 1 reps in reserve in all sets (RIR)and every exercise must follow dynamic double progression IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative Also Neck curl is actually lateral neck flexion. Resting period should be from 3 - 6 minutes! Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can. And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
9.1%
Neck
8.9%
Front Delts
7.8%
Biceps
7.6%
Abs
7.4%
Chest
6.8%
Triceps
6.8%
Lats
6.6%
Middle Delts
6.3%
Quadriceps
5.3%
Forearms
4.6%
Glutes
4.1%
Full-Body
3.8%
Adductors
3.6%
Hamstrings
3.6%
Rear Delts
3.5%
Calves
2.4%
Abductors
1.2%
Lower Back
0.5%
Week 1 Workouts
#ExerciseSetsReps
1Overhead Press (Barbell)20 reps
2Incline Bench Press (Dumbbell)20 reps
3Dip (Assisted)20 reps
4Rear Delt Fly (Machine)20 reps
5Seated Overhead Press (Dumbbell)20 reps
6Upright Row (Barbell)20 reps
7Lu Raise20 reps
8Neck Extension20 reps
9Neck Flexion20 reps
10Neck Curl20 reps
#ExerciseSetsReps
1Bicep Curl (Machine)20 reps
Superset
2AChest Supported Row (Dumbbell)20 reps
2BKelso Shrug20 reps
3Bayesian Curl20 reps
4Reverse Bicep Curl (EZ Bar)20 reps
5Wrist Curls20 reps
6Standing Pullover (Cable)20 reps
7Forearm Supenation & Rises40 reps
#ExerciseSetsReps
1Squat (Barbell)20 reps
2Seated Hamstring Curl20 reps
3Leg Extension20 reps
4Hip Adductor (Machine)20 reps
5Calf Raise (Machine)20 reps
6Abs Crunch (Machine)20 reps
7McGill Big 360 reps
#ExerciseSetsReps
1Incline Bench Press (Dumbbell)20 reps
2Dip (Assisted)20 reps
3Tricep Rope Push Down (Cable)20 reps
4Chest Fly (Cable)20 reps
5Rear Delt Fly (Machine)20 reps
6Lateral Raise (Dumbbell)20 reps
7Neck Extension20 reps
8Neck Flexion20 reps
9Neck Curl40 reps
#ExerciseSetsReps
1Deadlift (Barbell)20 reps
2Wide Grip Lat Pulldown20 reps
Superset
3AChest Supported Row (Dumbbell)20 reps
3BKelso Shrug20 reps
4Lat Pulldown (Neutral Grip)20 reps
5Standing Pullover (Cable)20 reps
6Bicep Curl (Machine)20 reps
7Abs Crunch (Machine)20 reps
#ExerciseSetsReps
1Squat (Barbell)30 reps
2Calf Raise (Machine)20 reps
3Hip Abductor (Machine)20 reps
4Hip Adductor (Machine)20 reps

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, PPLPPL 5x High-frq, Hypertrophy (2x sets) 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 50 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.

PPLPPL 5x High-frq, Hypertrophy (2x sets) 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPLPPL 5x High-frq, Hypertrophy (2x sets) 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

Boostcamp app
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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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