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Community Programs›PPL 5/3/1 BY CHEENU
PPL 5/3/1 BY CHEENU
All LevelsFree

PPL 5/3/1 BY CHEENU

Unlock your strength and sculpt your physique in just 4 weeks with a proven blend of bodybuilding and powerlifting techniques.

Arnav S.
Arnav S.· Jul 2025
3athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
6 days
Level
Intermediate, Beginner, Advanced
Goal
Muscle, Strength, Women's, Athletics
Equipment
Full Gym
Session length
60 min
**PPL 5/3/1 BY CHEENU** is a comprehensive 4-week program designed to enhance strength and muscle growth through a structured Push-Pull-Legs (PPL) split. With 24 sessions, this program caters to all fitness levels, from novice to advanced, ensuring effective workouts that fit into your schedule. Each session lasts about 60 minutes and combines powerlifting and bodybuilding techniques, utilizing a full gym setup to maximize your training potential. Get ready to sculpt your physique and boost your performance with targeted exercises that challenge your limits!

Who it's for

Athletes of all experience levels
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
24.3%
Glutes
18.9%
Hamstrings
13.5%
Chest
13.5%
Triceps
8.1%
Abs
5.4%
Adductors
5.4%
Front Delts
5.4%
Lower Back
5.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)1AMRAP85%
#ExerciseSetsRepsLoad
1Bench Press (Barbell)1AMRAP85%
#ExerciseSetsRepsLoad
1Deadlift (Barbell)1AMRAP85%
#ExerciseSetsRepsLoad
1Squat (Barbell)1AMRAP90%
#ExerciseSetsRepsLoad
1Bench Press (Barbell)1AMRAP90%
#ExerciseSetsRepsLoad
1Deadlift (Barbell)1AMRAP90%

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PPL 5/3/1 BY CHEENU is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.

PPL 5/3/1 BY CHEENU 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL 5/3/1 BY CHEENU 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android