IntermediateFree

PPL Hypertrophy

Offseason hypertrophy program that’s ideal for a long offseason. The program emphasizes quads and triceps with limited systemic fatigue.

Joshua B.· Apr 2025

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

This program is split up into three hypertrophy blocks that have two variations of PPL repeated during the accumulation week. Between each PPL rest 1-2 days as needed, generally later in the block as RPE goes higher you'll likely need 2 days of rest between each PPL. This phase prioritizes quads/squats and triceps, prioritizing different muscle groups can help bring up weaknesses and/or to prevent psychological and physiological staleness. Hypertrophy blocks help with: building muscle, preventing staleness, and preventing over use injuries. Including non-competitive movements with higher rep ranges with a controlled eccentrics that prioritizes technique and full ROM to enhance hypertrophy stimulus with relatively lower weight. This approach will allow you to train muscles more effectively since you'll have less systemic fatigue from traditional powerlifting movements and approach to main movements.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12%

Upper Back

11.1%

Hamstrings

10.4%

Lats

9.7%

Quadriceps

8.7%

Glutes

Front Delts

7.3%

Biceps

7.1%

Chest

6.2%

Abs

5.6%

Rear Delts

3.9%

Middle Delts

2.8%

Forearms

2.5%

Adductors

2.4%

Lower Back

1.8%

Other

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	12 reps	@6–6.5
2	Goblet Squat	1	12–15 reps	@6–6.5
3	Good Morning	2	10–12 reps	@6–6.5
4	Med Ball Crunch	2	12–15 reps	@6
5	Chest Press (Machine)	2	10–12 reps	@5
6	Seated Row (Machine)	2	10–12 reps	@5

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	3	10–12 reps	@6–6.5
2	Chest Supported Row (Machine)	2	12–15 reps	@6–6.5
3	Hammer Curl (Dumbbell)	2	10–15 reps	@6
4	Bicep Curl (Cable)	2	12–15 reps	@6
5	Rear Delt Fly (Cable)	2	12–15 reps	@6

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	2	10–15 reps	@6–6.5
2	Tricep Extension (Dumbbell)	2	10–15 reps	@6–6.5
3	Tricep Pushdown (Cable)	2	12–15 reps	@6–6.5
4	Lateral Raise (Cable)	2	12–15 reps	@6
5	Squat (Bodyweight)	2	10 reps	@5
6	Leg Curl	2	10 reps	@5

#	Exercise	Sets	Reps	Load
1	Walk	1	1 rep	@1

#	Exercise	Sets	Reps	Load
1	Tempo Squat (Barbell)	2	12 reps	@6–6.5
2	Split Squat (Bodyweight)	1	12–15 reps	@6–6.5
3	Hip Thrust (Machine)	2	10–12 reps	@6–6.5
4	Bicycle Crunch	2	12–15 reps	@6
5	Chest Press (Machine)	2	10–12 reps	@5
6	Seated Row (Machine)	2	10–12 reps	@5

#	Exercise	Sets	Reps	Load
1	T-Bar Row	3	10–12 reps	@6–6.5
2	Wide Grip Lat Pulldown	2	12–15 reps	@6–6.5
3	Incline Curl (Dumbbell)	2	10–15 reps	@6
4	Preacher Curl (Barbell)	2	12–15 reps	@6
5	Face Pull	2	12–15 reps	@6

#	Exercise	Sets	Reps	Load
1	Skull Crusher (Barbell)	2	10–15 reps	@6–6.5
2	Incline Bench Press (Dumbbell)	2	10–15 reps	@6–6.5
3	Tricep Extension (Machine)	2	12–15 reps	@6–6.5
4	Lying Side Lateral Raise	2	12–15 reps	@6
5	Squat (Bodyweight)	2	10 reps	@5
6	Leg Curl	2	10 reps	@5

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, PPL Hypertrophy 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.

PPL Hypertrophy is structured around 7 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.

PPL Hypertrophy 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.

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