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BoostcampPNG

Jacob Oestreicher

by Giannhs P.

Program Description

This program will help you get that dominant physique. It is based on the famous tiktoker Jacob Oestreicher's PPL program

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 27, 2026 12:59
  • Last Edited
    Mar 28, 2026 07:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Triceps
11.9%
Upper Back
11.9%
Lats
10.2%
Chest
8.5%
Biceps
8.5%
Middle Delts
8.5%
Hamstrings
6.8%
Quadriceps
5.1%
Glutes
5.1%
Rear Delts
2.5%
Abs
2.3%
Calves
1.7%
Forearms
1.7%
Abductors
0.8%
Adductors
0.8%
Lower Back
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
8-10 reps
-
7
Dumbbell Row
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Tricep Extension (Cable)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
5
Shoulder Press (Machine)
3 Sets
10 Reps
-
6
JM Press (Smith Machine)
3 Sets
8-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 3
1
Standing Calf Raise
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Squat (Barbell)
3 Sets
10 Reps
-
6
Stiff Leg Deadlift
3 Sets
12 Reps
-
7
Plank
1 Set
1 mins
-
Day 2
1
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Preacher Curl (Machine)
3 Sets
10 Reps
-
7
Seated Row (Cable)
3 Sets
10 Reps
-
Day 4
1
Shrug (Dumbbell)
3 Sets
12 Reps
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
8-10 Reps
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
7
Dumbbell Row
3 Sets
10 Reps
-