IntermediateFree

PPL Hypertrophy & Cutting

Get lean stay strong! Recomp!

Lui L.· Feb 2025

14athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate

Goal

Women's, Muscle

Equipment

Full Gym

Session length

100 min

To promote max hypertrophy while maintaining strength.

Who it's for

Intermediate athletes ready for a structured program

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

Quadriceps

13.4%

Hamstrings

12.6%

Upper Back

12.2%

Glutes

10.4%

Triceps

8.2%

Front Delts

6.3%

Lats

6.3%

Biceps

5.4%

Chest

5.2%

Calves

5.2%

Abs

3.7%

Rear Delts

2.6%

Middle Delts

2.2%

Lower Back

2.2%

Adductors

1.5%

Abductors

1.5%

Forearms

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
2	Incline Bench Press (Dumbbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
3	Lateral Raise (Cable)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
4	Tricep Rope Push Down (Cable)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
5	Incline Skull Crushers	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
2	Lat Pulldown (Close Grip)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
3	Single Arm Row (Dumbbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
4	Shrug (Dumbbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
5	Face Pull	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
6	Hammer Curl	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
7	Bicep Curl (Cable)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
2	Incline Bench Press (Dumbbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
3	Lateral Raise (Cable)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
4	Tricep Rope Push Down (Cable)	1	12 reps	90%
		1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
5	Incline Skull Crushers	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
2	Lying Leg Curl	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
3	Leg Press	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
4	Romanian Deadlift (Barbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
5	Leg Extension	1	15 reps	87.5%
		1	15 reps	85%
		1	15 reps	82.5%
		1	15 reps	80%
6	Seated Calf Raise	1	15 reps	87.5%
		1	15 reps	85%
		1	15 reps	82.5%
7	Standing Calf Raise	1	15 reps	87.5%
		1	15 reps	85%
		1	15 reps	82.5%
		1	15 reps	80%

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
2	Lat Pulldown (Close Grip)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
3	Single Arm Row (Dumbbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
4	Shrug (Dumbbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
5	Face Pull	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
6	Hammer Curl	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
7	Bicep Curl (Cable)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
2	Lying Leg Curl	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
3	Leg Press	1	4–6 reps	90%
		1	6–8 reps	87.5%
		1	8–10 reps	85%
		1	10–12 reps	82.5%
4	Romanian Deadlift (Barbell)	1	12 reps	87.5%
		1	12 reps	85%
		1	12 reps	82.5%
		1	12 reps	80%
5	Leg Extension	1	15 reps	87.5%
		1	15 reps	85%
		1	15 reps	82.5%
		1	15 reps	80%
6	Seated Calf Raise	1	15 reps	87.5%
		1	15 reps	85%
		1	15 reps	82.5%
7	Standing Calf Raise	1	15 reps	87.5%
		1	15 reps	85%
		1	15 reps	82.5%
		1	15 reps	80%

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PPL Hypertrophy & Cutting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 100 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 Hypertrophy & Cutting 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL Hypertrophy & Cutting 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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.

Free on iOS & Android