PPL + Cardio
Strength training for novice athletes with limited equipment. I’m also tagging this program as full gym but it gives off garage gym vibes.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 45 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps | @10 |
| 2 | Lat Pulldown (Close Grip) | 3 | 10 reps | @10 |
| 3 | Seated Row (Cable) | 3 | 12 reps | @10 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps | @10 |
| 5 | Hammer Curl | 3 | 10 reps | @10 |
| 6 | Bayesian Curl | 3 | 10 reps | @10 |
| 7 | Face Pull | 3 | 15 reps | @10 |
| 8 | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8 reps | @10 |
| 2 | Decline Bench Press (Barbell) | 3 | 8 reps | @10 |
| 3 | Overhead Press (Barbell) | 3 | 8 reps | @10 |
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @10 |
| 2 | 8 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @10 |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 8 reps | @10 |
| 7 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @10 |
| 8 | Chest Fly (Dumbbell) | 3 | 10 reps | @10 |
| 9 | Lateral Raise (Cable) | 3 | 8 reps | @10 |
| 10 | Chest Fly (Cable) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 8 reps | @10 |
| 2 | Squat (Barbell) | 3 | 8 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @10 |
| 4 | Leg Press | 3 | 10 reps | @10 |
| 5 | Seated Calf Raise | 3 | 15 reps | @10 |
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, PPL + Cardio 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 70 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 + Cardio is structured around 4 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.
PPL + Cardio 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
