P/P/L + Back/Full
A P/P/L split plus back and conditioning; designed for those with back injuries to minimize compressive loading of the vertebrae and strengthen spinal stability
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 0 reps |
| 1B | Lateral Raise (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 2A | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2B | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| Superset | |||
| 3A | Incline Chest Press (Machine) | 3 | 0 reps |
| 3B | Dip (Bodyweight) | 3 | 0 reps |
| Superset | |||
| 4A | Pec Deck (Machine) | 3 | 0 reps |
| 4B | Chest Press (Machine) | 3 | 0 reps |
| Superset | |||
| 5A | Reverse Pec Deck | 3 | 0 reps |
| 5B | Abs Crunch (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 3 | 0 reps |
| 1B | High Pull | 3 | 0 reps |
| Superset | |||
| 2A | Single Arm Row (Dumbbell) | 3 | 0 reps |
| 2B | Face Pull | 3 | 0 reps |
| Superset | |||
| 3A | Lat Pulldown | 3 | 0 reps |
| 3B | Reverse Bicep Curl (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 4A | Chest Expander Pull-Apart (Horizontal) | 1 | 0 reps |
| 4B | Bicep Curl (Dumbbell) | 1 | 0 reps |
| Superset | |||
| 5A | Side Bend (Dumbbell) | 1 | 0 reps |
| 5B | Single Arm Row (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 2 | Leg Press (45 Degrees) | 3 | 0 reps |
| Superset | |||
| 3A | Hamstring Curl | 3 | 0 reps |
| 3B | Leg Extension | 3 | 0 reps |
| Superset | |||
| 4A | Hip Adductor (Machine) | 3 | 0 reps |
| 4B | Hip Abductor (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hang Clean | 3 | 0 reps |
| 1B | Back Extension (Weighted) | 3 | 0 reps |
| Superset | |||
| 2A | Chest Fly (Cable) | 3 | 0 reps |
| 2B | Bicep Curl (EZ Bar) | 3 | 0 reps |
| Superset | |||
| 3A | Snatch (Dumbbell) | 4 | 0 reps |
| 3B | 100m Row | 4 | 0 min |
| 4 | Ab Rollout | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Kettlebell Swing | 3 | 12 reps |
| 1B | SkiErg | 3 | 1 min |
| Superset | |||
| 2A | Farmer's Walk (Weighted) | 1 | 0 min |
| 2B | Sled Push | 1 | 0 reps |
| Superset | |||
| 3A | Calf Raise (Machine) | 1 | 0 reps |
| 3B | Chest Fly (Cable) | 1 | 0 reps |
| 4 | Stair Climber | 1 | 0 min |
Common questions
Yes, P/P/L + Back/Full is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 40 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.
P/P/L + Back/Full 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
P/P/L + Back/Full 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
