PPL x U/L
Made for intermediate-advanced
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Keenan Flaps | 2 | 4–6 reps | @10 |
| 2 | T-Bar Row | 2 | 4–6 reps | @10 |
| 3 | Seated Row (Cable) | 1 | 4–6 reps | @10 |
| 4 | Bicep Curl (Cable) | 1 | 2–4 reps | @6 |
| 1 | 4–6 reps | @10 | ||
| 5 | Cable Hammer Preacher Curl | 2 | 4–6 reps | @10 |
| 6 | Kelso Shrug | 1 | 6–8 reps | @10 |
| 7 | Rear Delt Fly (Machine) | 1 | 6–8 reps | @10 |
| Superset | ||||
| 8A | Reverse Bicep Curl (EZ Bar) | 1 | 4–6 reps | @9 |
| 8B | Wrist Curls | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 2–4 reps | @6 |
| 2 | 4–6 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 4–6 reps | @10 |
| 3 | Stiff Leg Deadlift | 2 | 4–6 reps | @10 |
| 4 | Leg Extension | 1 | 4–6 reps | @10 |
| 5 | Standing Calf Raise | 1 | 8–10 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 6 | Hip Adductor (Machine) | 1 | 8–10 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 7 | Cable Crunch | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 2 | 4–6 reps | @10 |
| 2 | Bench Press (Barbell) | 2 | 4–8 reps | @8 |
| 1 | 4–6 reps | @8.5 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 4–6 reps | @10 |
| 4 | JM Press (Smith Machine) | 2 | 4–6 reps | @10 |
| 5 | Chest Fly (Cable) | 2 | 4–6 reps | @10 |
| 6 | Single Arm Pushdown | 2 | 4–6 reps | @9.5–10 |
| 7 | Lateral Raise (Cable) | 2 | 4–8 reps | @9.5–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 2–4 reps | @6 |
| 1 | 4–6 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 4–6 reps | @10 |
| 3 | Shoulder Press (Plate Loaded) | 1 | 4–6 reps | @10 |
| 4 | Cable Hammer Preacher Curl | 2 | 4–6 reps | @10 |
| 5 | Keenan Flaps | 2 | 4–6 reps | @10 |
| 6 | Katana Extension | 2 | 4–6 reps | @10 |
| 7 | JM Press | 1 | 4–6 reps | @10 |
| 8 | Seated Row (Cable) | 1 | 4–6 reps | @10 |
| 9 | Kelso Shrug | 1 | 6–10 reps | @9.5 |
| 10 | Rear Delt Fly (Cable) | 1 | 6–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 2–4 reps | @6 |
| 1 | 4–6 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 2 | 4–6 reps | @10 |
| 3 | Stiff Leg Deadlift | 2 | 4–6 reps | @10 |
| 4 | Leg Extension | 1 | 4–6 reps | @10 |
| 5 | Standing Calf Raise | 2 | 6–10 reps | @9 |
| 6 | Hip Adductor (Machine) | 1 | 8–10 reps | @10 |
| 7 | Lateral Raise (Cable) | 1 | 6–8 reps | @10 |
| 8 | Wrist Curls | 1 | 8–10 reps | @10 |
| 9 | Hip Abductor (Machine) | 1 | 8–10 reps | @10 |
| 10 | Cable Crunch | 2 | 6–8 reps | @9 |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL x U/L is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 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 80 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.
PPL x U/L 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL x U/L 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
