PPLAA
Push Pull Leg variant designed for novice-intermediate level lifters who want to build muscle and strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1B | Lateral Raise (Dumbbell) | 3 | 10 reps | @10 |
| Superset | ||||
| 2A | Chest Press (Machine) | 1 | 6 reps | @9 |
| 1 | 4 reps | @10 | ||
| 2B | Lateral Raise (Dumbbell) | 2 | 15 reps | @10 |
| 3 | Shoulder Press (Machine) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 4 | Tricep Rope Push Down (Cable) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 5 | Chest Fly (Cable) | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 6 | Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 7 | Dip (Bodyweight) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @9 |
| 1 | 4 reps | @9 | ||
| 2 | Bent Over Row (Barbell) | 1 | 10 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 3 | Face Pull | 3 | 12 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 4 | Upright Row (Cable) | 3 | 12 reps | @10 |
| 5 | Lat Pulldown (Neutral Grip) | 2 | 12 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 6 | Chest Supported Row (Machine) | 2 | 12 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps | @10 |
| 8 | Pull-Up (Bodyweight) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @9 |
| 1 | 3 reps | @10 | ||
| 2 | Leg Press | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 3 | Calf Raise (Leg Press) | 4 | 15 reps | @10 |
| 4 | Seated Hamstring Curl | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 5 | Leg Extension | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 6 | Standing Calf Raise | 4 | 10 reps | @10 |
| 7 | Walking Lunge (Dumbbell) | 1 | 30 reps | @9.5 |
| 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Underhand Lat Pulldown | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Bicep Curl (Cable) | 2 | 10 reps | @9 |
| 1 | 8 reps | @10 | ||
| 4 | Seated Dip (Machine) | 1 | 10 reps | @9 |
| 2 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 5 | Hammer Curl | 3 | 12 reps | @10 |
| 6 | Push Up | 2 | 25 reps | @10 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 12 reps | @10 |
| 8 | Dead Hang | 2 | 45 sec | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 3 | 15 reps | @10 |
| 2 | Abs Crunch (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 3 | Rear Delt Fly (Machine) | 1 | 12 reps | @9 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 4 | Plank | 2 | 120 sec | @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, PPLAA 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 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.
PPLAA 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.
PPLAA 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
