JN PB2 PPL
Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 2 | Chest Supported Row (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 3 | Half-Kneeling 1-Arm Lat Pulldown | 1 | 12 reps | @7 |
| 1 | 12 reps | @9 | ||
| 4 | Cable Unilateral Face Pull | 1 | 10 reps | @7 |
| 1 | 10 reps | @9 | ||
| 5 | Seated Super Bayesian High Cable Curl | 1 | 12 reps | @7 |
| 1 | 12 reps | @9 | ||
| 6 | Cable Crunch | 1 | 10 reps | @7 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Meadows Incline DB Lateral Raise | 2 | 10 reps | @7 |
| 1 | 10 reps | @9 | ||
| 2 | Chest Press (Machine) | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 3 | Bottom-Half Seated Cable Fly | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @9 | ||
| 5 | Overhead Cable Triceps Extension (Bar) | 1 | 12 reps | @7 |
| 1 | 12 reps | @9 | ||
| 6 | Cable Tricep Kickback | 1 | 15 reps | @7 |
| 1 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single-Leg Leg Curl | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 2 | Bottom-Half Smith Machine Squat | 1 | 6 reps | @7 |
| 1 | 6 reps | @8 | ||
| 3 | Single Leg Hip Thrust | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 4 | Leg Extension | 1 | 10 reps | @7 |
| 1 | 10 reps | @9 | ||
| 5 | Standing Calf Raise | 1 | 15 reps | @7 |
| 1 | 15 reps | @9 | ||
| 6 | Hip Abduction (Cable) | 1 | 12 reps | @7 |
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Press-Around | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 3 | EZ-Bar Cable Curl | 1 | 10 reps | @7 |
| 1 | 10 reps | @9 | ||
| 4 | Skull Crusher (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @9 | ||
| 5 | Bottom-Half Incline DB Curl | 1 | 12 reps | @7 |
| 1 | 12 reps | @9 | ||
| 6 | Tricep Pressdown (Bar) | 1 | 12 reps | @7 |
| 1 | 12 reps | @9 | ||
| 7 | Roman Chair Leg Raise | 2 | 20 reps | @7 |
| 1 | 20 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JN PB2 PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
JN PB2 PPL is structured around 4 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JN PB2 PPL 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
