PP-up
Push pull upper
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 6–10 reps | @8 |
| 2 | Incline Bench Press (Smith Machine) | 1 | 8–12 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 3 | Chest Fly (Machine) | 3 | 8–12 reps | @8 |
| 4 | Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps | @8 |
| 6 | Lateral Raise (Cable) | 3 | 8–12 reps | @8.5 |
| 7 | Single Arm Overhead Tricep Extension | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 8 | Push Up | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 2 | Chest Supported Row (Machine) | 3 | 6–10 reps | @8 |
| 3 | Lat Pulldown (Single Arm) | 3 | 10–15 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 3 | 10–15 reps | @8 |
| 5 | Shrug (Dumbbell) | 3 | 8–12 reps | @8 |
| 6 | Bicep Curl (Cable) | 3 | 8–12 reps | @8 |
| 7 | Bicep Curl (EZ Bar) | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–12 reps | @7.5 |
| 2 | 5–8 reps | @9.5 | ||
| 2 | Dip (Weighted) | 3 | 5–10 reps | @9 |
| 3 | Shoulder Press (Machine) | 3 | 8–12 reps | @8.5 |
| Superset | ||||
| 4A | Lat Pulldown | 3 | 8–10 reps | @9 |
| 4B | Chin-Up (Weighted) | 3 | 6 reps | @9 |
| 5 | Cable Low Row | 1 | 8–12 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 6 | Single Arm Iso Row | 1 | 6–10 reps | @8 |
| 2 | 6–10 reps | @9 | ||
| 7 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 8A | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps | @9 |
| 8B | Bicep Curl (EZ Bar) | 3 | 6–10 reps | @9 |
| 9 | Lateral Raise (Dumbbell) | 1 | 10–15 reps | @8 |
| 2 | 10–15 reps | @8 | ||
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PP-up is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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 80 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.
PP-up is structured around 3 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PP-up 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
