IntermediateFree

MLM - ULxPPL

Unlock your strength with a 16-week journey designed to elevate your lifting game and transform your physique—let's crush those goals together!

Miles McCormick· Jan 2026

1athletes running this program

Free on iOS & Android

Overview

Length

16 weeks

Days / week

5 days

Level

Intermediate

Goal

Women's

Equipment

Full Gym

Session length

30 min

Build muscle

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Abs

10.5%

Biceps

9.2%

Upper Back

8.1%

Front Delts

Triceps

7.9%

Hamstrings

7.9%

Glutes

7.2%

Lats

Quadriceps

Chest

6.1%

Middle Delts

5.3%

Abductors

4.4%

Rear Delts

4.2%

Forearms

3.6%

Lower Back

Calves

1.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	2	8 reps	@9.5
2	Pec Deck (Machine)	2	8 reps	@9.5
3	Bench Press (Barbell)	1	8 reps	@9.5
4	Lat Pulldown	2	8 reps	@9.5
5	Seated Row (Machine)	1	8 reps	@9.5
6	Tricep Rope Push Down (Cable)	2	8 reps	@9.5
7	Bicep Curl (Dumbbell)	2	8 reps	@9.5
8	Cable Crunch	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	2	8 reps	@9.5
2	Leg Press	2	8 reps	@9.5
3	Calf Raise (Leg Press)	2	8 reps	@9.5
4	Leg Extension	2	8 reps	@9.5
5	Hip Abductor (Machine)	2	8 reps	@9.5
6	Plank	1	1 min	@8
		1	2 min	@10

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	8 reps	@9.5
2	Bench Press (Barbell)	2	8 reps	@9.5
3	Upright Row (Barbell)	2	8 reps	@9.5
4	Tricep Rope Push Down (Cable)	2	8 reps	@9.5
5	Seated Shoulder Press (Dumbbell)	2	8 reps	@9.5
6	Pallof Press	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	2	8 reps	@9.5
2	Romanian Deadlift (Barbell)	2	8 reps	@9.5
3	Leg Extension	2	8 reps	@9.5
4	Hip Abductor (Machine)	2	8 reps	@9.5
5	Hip Thrust (Machine)	2	8 reps	@9.5
6	Decline Crunch	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Seated Row (Machine)	2	8 reps	@9.5
2	T-Bar Row	1	8 reps	@9.5
3	Lat Pulldown	2	8 reps	@9.5
4	Bicep Curl (Dumbbell)	2	8 reps	@9.5
5	Preacher Curl (Machine)	2	8 reps	@9.5
6	Reverse Pec Deck	2	8 reps	@9.5
7	Leg Raise (Captain's Chair)	2	10–20 reps	@7

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, MLM - ULxPPL 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 30 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.

MLM - ULxPPL 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

MLM - ULxPPL 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.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android