Justin’s PPLPPL
Basic noob ppl
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 3 | Landmine Press | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @9 |
| 5 | Dip (Bodyweight) | 3 | AMRAP | @9 |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @9 |
| 7 | Leg Raise (Captain's Chair) | 3 | AMRAP | @9 |
| 8 | Lying Leg Raise | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–10 reps | @9 |
| 2 | Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 3 | Chest Fly (Machine) | 3 | 15 reps | @9 |
| 4 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Lateral Raise (Cable) | 3 | 12–15 reps | @9 |
| 6 | Leg Raise (Captain's Chair) | 3 | AMRAP | @9 |
| 7 | Lying Leg Raise | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 10–12 reps | @9 |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @9 |
| 3 | Bent Over Row (Dumbbell) | 3 | 10–12 reps | @9 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @9 |
| 5 | Chest Supported Row (Machine) | 3 | 10–12 reps | @9 |
| 6 | Incline Curl (Dumbbell) | 3 | 10–15 reps | @9 |
| 7 | Hammer Curl (Cable) | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | @9 |
| 2 | Wide Grip Lat Pulldown | 3 | 10–12 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 10–12 reps | @9 |
| 4 | Bent Over Row (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @9 |
| 6 | Bayesian Curl | 3 | 8–15 reps | @9 |
| 7 | Bicep Curl (EZ Bar) | 3 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 6–10 reps | @9 |
| 2 | Deadlift (Smith Machine) | 3 | 6–10 reps | @9 |
| 3 | Leg Extension | 3 | 12–15 reps | @9 |
| 4 | Leg Curl | 3 | 12 reps | @9 |
| 5 | Walking Lunge (Dumbbell) | 3 | 10–14 reps | @9 |
| 6 | Leg Raise (Captain's Chair) | 3 | AMRAP | @9 |
| 7 | Decline Crunch (Weighted) | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8–10 reps | @9 |
| 2 | Deadlift (Smith Machine) | 3 | 8–10 reps | @9 |
| 3 | Leg Press (45 Degrees) | 3 | 10–12 reps | @9 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12 reps | @9 |
| 6 | Leg Raise (Captain's Chair) | 3 | AMRAP | @9 |
| 7 | Decline Crunch (Weighted) | 3 | AMRAP | @9 |
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, Justin’s PPLPPL 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 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.
Justin’s PPLPPL 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Justin’s PPLPPL 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
