PPLNPB
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3 | Pec Deck (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Seated Overhead Press (Barbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Lateral Raise (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Rear Delt Fly (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 7 | Face Pull | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 8 | Tricep Extension (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 9 | Tricep Rope Push Down (Cable) | 1 | 8 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 10 | Overhead Tricep Extension (Cable) | 1 | 8 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 11 | Hanging Leg Raise | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 12 | Cable Crunch | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Seated Row (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3 | Wide Grip Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Lat Pulldown (Close Grip) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Seated Row (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Lying Pullover (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 7 | Single Arm Row (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 8 | Bicep Curl (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 9 | Hanging Leg Raise | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 10 | Seated Cable Crunch | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | @7 |
| 1 | 5 reps | @8 | ||
| 1 | 3 reps | @9 | ||
| 1 | 1 rep | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 3 | Leg Press | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Leg Extension | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Leg Curl | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Hyperextension | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 2 | Incline Chest Press (Machine) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 3 | Dip (Bodyweight) | 1 | 10 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 4 | Shoulder Press (Machine) | 1 | 4 reps | @10 |
| 1 | 4 reps | @10 | ||
| 1 | 4 reps | @10 | ||
| 1 | 4 reps | @10 | ||
| 5 | Lat Pulldown (Neutral Grip) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 6 | Seated Row (Cable) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @8 |
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @10 | ||
| 1 | 1 rep | @10 | ||
| 2 | Leg Press | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3 | Leg Extension | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Leg Curl | 1 | 8 reps | @8 |
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, PPLNPB 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 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.
PPLNPB 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.
PPLNPB 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
