Chat GPT PPL Size Program
Mass based program built by chat gpt when asked to make a ppl program to get as big ad possible on a bulk
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 0 reps |
| 2 | Abs Crunch (Machine) | 4 | 0 reps |
| 3 | Incline Bench Press (Barbell) | 1 | 0 reps |
| 4 | Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Dip (Bodyweight) | 3 | 0 reps |
| 6 | Cable Crossover | 3 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 8 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 9 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 0 reps |
| 2 | Pull-Up (Assisted) | 4 | 0 reps |
| 3 | Barbell Row | 3 | 0 reps |
| 4 | Hanging Leg Raise | 3 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 7 | Bicep Curl (Barbell) | 3 | 0 reps |
| 8 | Incline Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 0 reps |
| 2 | Lunge (Barbell) | 3 | 0 reps |
| 3 | Leg Press | 3 | 0 reps |
| 4 | Hanging Oblique Knee Raise | 3 | 0 reps |
| 5 | Side Plank | 1 | 0 min |
| 6 | Leg Extension | 3 | 0 reps |
| 7 | Hip Abductor (Machine) | 3 | 0 reps |
| 8 | Hip Adductor (Machine) | 3 | 0 reps |
| 9 | Leg Curl | 3 | 0 reps |
| 10 | Calf Raise (Leg Press) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Shoulder Press (Machine) | 3 | 0 reps |
| 3 | Chest Fly (Cable) | 3 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 5 | Abs Crunch (Machine) | 3 | 0 reps |
| 6 | Skull Crusher (Dumbbell) | 3 | 0 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 0 reps |
| 2 | Chest Supported Row (Machine) | 3 | 0 reps |
| 3 | Standing Pullover (Cable) | 3 | 0 reps |
| 4 | Decline Sit Up (Weighted) | 3 | 0 reps |
| 5 | Rear Delt Fly (Cable) | 3 | 0 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 8 | Abs Crunch (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 0 reps |
| 2 | Bulgarian Split Squat (Barbell) | 3 | 0 reps |
| 3 | Hip Thrust (Barbell) | 3 | 0 reps |
| 4 | Lying Leg Curl | 3 | 0 reps |
| 5 | Hip Abductor (Machine) | 3 | 0 reps |
| 6 | Hip Adductor (Machine) | 3 | 0 reps |
| 7 | Calf Raise (Leg Press) | 3 | 0 reps |
| 8 | Hanging Leg Raise | 3 | 0 reps |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chat GPT PPL Size Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 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.
Chat GPT PPL Size Program 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chat GPT PPL Size Program 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
