Shed Lifts: PPL
Transform your strength and redefine your physique in just 8 weeks with our focused PPL program—where every lift brings you closer to your goals.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 12 reps |
| 2 | Bench Press (Dumbbell) | 5 | 12 reps |
| 3 | Seated Front Raise | 5 | 12 reps |
| 4 | Incline Tricep Extension (Dumbbell) | 5 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 5 | 12 reps |
| 2 | Pullover (Dumbbell) | 5 | 12 reps |
| 3 | Inverted Row | 5 | 12 reps |
| 4 | Incline Curl (Dumbbell) | 5 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps |
| 2 | Walking Lunge (Dumbbell) | 5 | 20 reps |
| Superset | |||
| 3A | Tibialis raise | 5 | 20 reps |
| 3B | Standing Calf Raise | 5 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 12 reps |
| 2 | Incline Chest Fly (Dumbbell) | 5 | 12 reps |
| 3 | Lu Raise | 5 | 12 reps |
| 4 | Tricep Extension (Dumbbell) | 5 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dumbbell Row | 5 | 12 reps |
| 2 | Wide Grip Pull-Up | 5 | 12 reps |
| 3 | Dumbbell Bench Pullover | 5 | 12 reps |
| 4 | Preacher Curl (Dumbbell) | 5 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 5 | 12 reps |
| Superset | |||
| 3A | Tibialis raise | 5 | 20 reps |
| 3B | Standing Calf Raise | 5 | 20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shed Lifts: 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 8 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.
Shed Lifts: 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shed Lifts: 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
