Platinum Standard PPL OG
To get Jacked and strong on a variety of lifts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 6–10 reps |
| 2 | Squat (Smith Machine) | 3 | 6–10 reps |
| 3 | Seated Calf Raise | 4 | 8–12 reps |
| 4 | Hip Thrust (Barbell) | 3 | 8–12 reps |
| 5 | Decline Sit Up (Weighted) | 2 | 8–12 reps |
| 6 | Bent Leg Raise | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 4 | 5–10 reps |
| 2 | Walking Lunge (Dumbbell) | 1 | 8–12 reps |
| 3 | Leg Extension | 3 | 10–15 reps |
| 4 | Leg Curl | 2 | 8–14 reps |
| 5 | Cable Crunch | 3 | 10–15 reps |
| 6 | Hip Adductor (Machine) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 6–12 reps |
| 2 | Pullover (Dumbbell) | 3 | 8–12 reps |
| 3 | Incline Pushdown (Cable) | 1 | 8–12 reps |
| 4 | JM Press (Smith Machine) | 3 | 6–10 reps |
| 5 | Reverse Pec Deck | 2 | 10–15 reps |
| 6 | Russian Twist (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 3 | 4–8 reps |
| 2 | Pull-Up (Weighted) | 1 | 6–10 reps |
| 3 | Kelso Shrug | 3 | 6–12 reps |
| 4 | Seated Overhead Extension (EZ Bar) | 4 | 8–12 reps |
| 5 | Power Shrug | 2 | 6–10 reps |
| 6 | Reverse Pec Deck | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 4 | 5–8 reps |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 3A | Preacher Curl (EZ Bar) | 3 | 6–12 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 10–20 reps |
| 4 | Hammer Curl (Cable) | 2 | 8–12 reps |
| 5 | Fly Press (Dumbbell) | 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 7–9 reps |
| 2 | AD Press (Smith Machine) | 2 | 7–9 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 10–20 reps |
| Superset | |||
| 4A | Fly Press (Dumbbell) | 2 | 8–12 reps |
| 4B | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 5 | Wrist Curls | 1 | 8–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Platinum Standard PPL OG is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
Platinum Standard PPL OG 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Platinum Standard PPL OG 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
