Flay PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps |
| 3 | Pec Deck (Machine) | 3 | 8–12 reps |
| 4 | Overhead Press (Machine) | 2 | 6–12 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 8–15 reps |
| 5B | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 6 | Lateral Raise (Machine) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| 2 | Seated Row (Cable) | 3 | 8–12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 4 | Reverse Pec Deck | 2 | 10–15 reps |
| Superset | |||
| 5A | Hammer Curl (Cable) | 2 | 8–15 reps |
| 5B | Bicep Curl (Cable) | 3 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 3 | Hamstring Curl | 2 | 8–15 reps |
| 4 | Leg Extension | 2 | 8–15 reps |
| 5 | Hip Adductor (Machine) | 2 | 8–12 reps |
| 6 | Abs Crunch (Machine) | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 6–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 3 | Bench Press (Dumbbell) | 2 | 6–10 reps |
| 4 | Lateral Raise (Machine) | 3 | 8–12 reps |
| 5 | Pec Deck (Machine) | 3 | 8–12 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 6B | Tricep Pushdown (Cable) | 3 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps |
| 3 | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| 4 | Reverse Pec Deck | 2 | 10–15 reps |
| Superset | |||
| 5A | Hammer Curl (Cable) | 2 | 8–12 reps |
| 5B | Bicep Curl (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 3 | Leg Extension | 2 | 8–15 reps |
| 4 | Hamstring Curl | 2 | 8–15 reps |
| 5 | Hip Abductor (Machine) | 2 | 8–12 reps |
| 6 | Abs Crunch (Machine) | 2 | 8–15 reps |
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, Flay PPL 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 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.
Flay PPL 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.
Flay PPL 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
