PPLTL (Push Pull Legs Torso Limbs)
Progressive Overload Increase weight once top of range is reached or reps are attained on all sets.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 4 | Chest Fly (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| Superset | |||
| 5A | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 5B | Front Raise (Plate) | 1 | AMRAP |
| 1 | AMRAP | ||
| 6 | Skull Crusher To Press | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 7 | Overhead Tricep Extension (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 8 | Tricep Kickback (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 9 | Abs Crunch (Bodyweight) | 1 | 50 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 2 | Seated Row (Cable) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| Superset | |||
| 3A | Wide Grip Lat Pulldown | 1 | 10 reps |
| 1 | 10 reps | ||
| 3B | Lat Pulldown (Neutral Grip) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 4 | Face Pull | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 5 | EZ Bar Bicep Curl (Narrow -> Wide) | 1 | 24 reps |
| 1 | 24 reps | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 7 | Reverse Bicep Curl (EZ Bar) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 8 | Reverse Abs Crunch (Bodyweight) | 1 | 50 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1B | Standing Calf Raise | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 3 | Leg Extension | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 4 | Leg Curl | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 5 | Hip Adductor (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 6 | Hip Abductor (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 7 | Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Low Incline Bench Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 1B | Bent Over Row (Dumbbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| Superset | |||
| 2A | Standing Shoulder Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 2B | Lat Pulldown (Close Grip) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 3 | Single Arm 3-Way Chest Cable Fly | 1 | 24 reps |
| 1 | 24 reps | ||
| 1 | 24 reps | ||
| 4 | Cable Row 3-Way | 1 | 24 reps |
| 1 | 24 reps | ||
| 1 | 24 reps | ||
| 5 | Delt Raise 3-Way (Dumbbell) | 1 | 24 reps |
| 1 | 24 reps | ||
| 1 | 24 reps | ||
| 6 | Bicycle Crunch | 1 | 50 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walking Lunge With Squat (Dumbbell) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| Superset | |||
| 2A | Leg Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2B | Calf Raise (Leg Press) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3B | Skull Crusher (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 4A | Hammer Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4B | Overhead Tricep Extension (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 5A | V-Handle Bicep Curl (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5B | V-Handle Tricep Pushdown (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Rotating Plank | 1 | 50 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPLTL (Push Pull Legs Torso Limbs) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
PPLTL (Push Pull Legs Torso Limbs) 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLTL (Push Pull Legs Torso Limbs) 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
