PPLxUL
Transform your strength and endurance in just 16 weeks with PPLxUL—where every rep gets you closer to your best self.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps |
| 2 | Preacher Curl (Machine) | 3 | 10 reps |
| Superset | |||
| 3A | Chest Supported Row (Machine) | 3 | 8 reps |
| 4 | Bicep Curl (Cable) | 3 | 12 reps |
| 5 | Standing Pullover (Cable) | 3 | 10 reps |
| 6 | Rear Delt Fly (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 3 | 8 reps |
| 2 | Hip Abductor (Machine) | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 6 | Standing Calf Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Leg Extension | 4 | 12 reps |
| 4 | Leg Curl | 4 | 12 reps |
| 5 | Hip Thrust (Barbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 3 | Tricep Extension (Cable) | 3 | 8 reps | — |
| 4 | Incline Chest Press (Machine) | 1 | 0 reps | — |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 6 | Pec Deck (Machine) | 3 | 10 reps | — |
| 7 | JM Press (Smith Machine) | 3 | 8 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Lat Pulldown | 3 | 12 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 8 reps |
| 4 | Seated Row (Cable) | 3 | 8 reps |
| 5 | Shoulder Press (Machine) | 3 | 8 reps |
| 6 | Skull Crusher (Dumbbell) | 4 | 12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 8 | Lateral Raise (Cable) | 4 | 12 reps |
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, PPLxUL 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.
PPLxUL 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.
PPLxUL 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
