IntermediateFree

PPL, week 1-4 (low freq, avoid horiz abd)

Balanced, high intensity, low frequency training that also manages fatigue and focuses on building muscle while shredding fat

Alexander G.· Feb 2026

3athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Women's

Equipment

Full Gym

Session length

60 min

Hypertrophy training while cutting. Avoiding horizontal abduction for people with shoulder impingement syndrome.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.7%

Upper Back

11%

Front Delts

9.6%

Cardio

8.2%

Biceps

8.2%

Chest

5.5%

Middle Delts

5.5%

Lats

5.5%

Quadriceps

5.5%

Glutes

5.5%

Hamstrings

5.5%

Rear Delts

2.7%

Forearms

2.7%

Lower Back

2.7%

Adductors

2.7%

Abductors

2.7%

Calves

2.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Stair Climber	1	10 min	@1
2	Incline Bench Press (Dumbbell)	2	3–8 reps	@10
3	Chest Press (Machine)	2	3–8 reps	@10
4	Shoulder Press (Machine)	2	3–8 reps	@10
5	Lateral Raise (Cable)	2	3–8 reps	@10
6	Tricep Rope Push Down (Cable)	2	3–8 reps	@10
7	Skull Crusher (Dumbbell)	2	3–8 reps	@10
8	Stair Climber	1	10 min	@1

#	Exercise	Sets	Reps	Load
1	Stair Climber	1	10 min	@1
2	Lat Pulldown	2	3–8 reps	@10
3	Seated Row (Cable)	2	3–8 reps	@10
4	Kelso Shrug (Chest Supported)	2	3–8 reps	@10
5	Preacher Curl (Machine)	2	3–8 reps	@10
6	Bayesian Curl	2	3–8 reps	@10
7	Face Pull	2	3–8 reps	@10
8	Stair Climber	1	10 min	@1

#	Exercise	Sets	Reps	Load
1	Stair Climber	1	10 min	@1
2	Pendulum Squat	2	3–8 reps	@10
3	Back Extension (Weighted)	2	6–10 reps	@8
4	Leg Extension	2	3–8 reps	@10
5	Lying Leg Curl	2	3–8 reps	@10
6	Hip Adductor (Machine)	2	3–8 reps	@10
7	Hip Abductor (Machine)	2	3–8 reps	@10
8	Standing Calf Raise	2	10–20 reps	@10
9	Stair Climber	1	10 min	@1

Weeks 2–4 are in the app

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

Common questions

Yes, PPL, week 1-4 (low freq, avoid horiz abd) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.

PPL, week 1-4 (low freq, avoid horiz abd) is structured around 3 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL, week 1-4 (low freq, avoid horiz abd) 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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