Optimus Prime - Muscle Truck Program 【PPLPPL】
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 5–6 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 2 | Fly Press (Dumbbell) | 2 | 7–10 reps | — |
| 3 | AD Press | 1 | 5–6 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 4 | Lateral Raise (Machine) | 2 | 10–15 reps | — |
| 5 | Preacher Curl (EZ Bar) | 3 | 7–10 reps | — |
| 6 | Incline Curl (Dumbbell) | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 6–8 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | — | @10 | ||
| 2 | T-Bar Row | 1 | 7–10 reps | — |
| 1 | 10–15 reps | — | ||
| 3 | Lat Pulldown | 2 | 10–20 reps | — |
| 4 | Face Pull | 2 | 10–15 reps | — |
| 5 | Overhead Extension (EZ Bar) | 3 | 7–10 reps | — |
| 6 | Tricep Pushdown (Cable) | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | 4–6 reps | — |
| 1 | 7–10 reps | — | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 7–10 reps | — |
| 3 | Hack Squat | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| Superset | ||||
| 4A | Leg Extension | 2 | 10–20 reps | — |
| 4B | Sissy Squat | 2 | AMRAP | — |
| 5 | Straight Leg Calf Raise | 1 | 6–8 reps | — |
| 2 | 7–10 reps | — | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 2 | Arnold Press | 2 | 8–12 reps | — |
| 3 | Spoto Press | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 4 | Pec Deck (Machine) | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 5 | Hammer Curl | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 6 | Incline Curl (Dumbbell) | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 2 | T-Bar Row | 1 | 7–10 reps | — |
| 1 | 10–15 reps | — | ||
| 3 | Lat Pulldown (Single Arm) | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 4 | Face Pull | 2 | 10–15 reps | — |
| 5 | JM Press (Smith Machine) | 1 | 6–8 reps | — |
| 1 | 10–12 reps | — | ||
| 1 | 20–30 reps | — | ||
| 6 | Push Up | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 6–8 reps | — |
| 1 | 7–10 reps | — | ||
| 1 | — | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 7–10 reps | — |
| 1 | 10–15 reps | — | ||
| 3 | Leg Curl | 1 | 7–10 reps | — |
| 2 | 10–15 reps | — | ||
| 4 | Lying Leg Curl | 2 | 10–20 reps | — |
| 5 | Straight Leg Calf Raise | 1 | 10–20 reps | — |
| 2 | 20–30 reps | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Optimus Prime - Muscle Truck Program 【PPLPPL】 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Optimus Prime - Muscle Truck Program 【PPLPPL】 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Optimus Prime - Muscle Truck Program 【PPLPPL】 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
