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Hot & Ready PPL × 2 - 4 Week Meso Cycle

by Drew M.
1 athletes joined

Program Description

Get in the gym, move some weight, get big. Science is cool, but everyone needs to go hard sometimes.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 30, 2024 07:08
  • Last Edited
    Jun 18, 2025 10:55

Summary

Unleash your potential with the Hot & Ready program, a dynamic 4-week PPL (Push, Pull, Legs) cycle designed for serious lifters. With a commitment of just 7 days per week, you'll engage in targeted workouts that sculpt your muscles and boost your strength. Each session is packed with a variety of exercises, including dumbbell and cable movements, ensuring a comprehensive approach to training. Get ready to push your limits and transform your physique with this intense yet rewarding program!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Deadlift (Barbell)
4
8-12 reps
RPE 8
4
Seated Hamstring Curl
4
8-12 reps
RPE 7
5
Hamstring Curl
4
8-12 reps
RPE 7
6
Leg Extension
4
8-12 reps
RPE 8
7
Glute-Ham Raise
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Deadlift (Barbell)
4
8-12 reps
RPE 8
4
Seated Hamstring Curl
4
8-12 reps
RPE 7
5
Hamstring Curl
4
8-12 reps
RPE 7
6
Leg Extension
4
8-12 reps
RPE 8
7
Glute-Ham Raise
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Squat (Barbell)
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 10
6
Seated Hamstring Curl
4
8-12 reps
RPE 7
7
Hamstring Curl
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Squat (Barbell)
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 10
6
Seated Hamstring Curl
4
8-12 reps
RPE 7
7
Hamstring Curl
4
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Squat (Barbell)
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 10
6
Seated Hamstring Curl
4
8-12 reps
RPE 7
7
Hamstring Curl
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Squat (Barbell)
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Hack Squat
4
8-12 reps
RPE 10
6
Seated Hamstring Curl
4
8-12 reps
RPE 7
7
Hamstring Curl
4
8-12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
8-12 reps
RPE 8
1B
Calf Raise (Bodyweight)
4
12-15 reps
RPE 10
2
Seated Calf Raise
4
8-12 reps
RPE 8
3
Deadlift (Barbell)
4
8-12 reps
RPE 8
4
Seated Hamstring Curl
4
8-12 reps
RPE 7
5
Hamstring Curl
4
8-12 reps
RPE 7
6
Leg Extension
4
8-12 reps
RPE 8
7
Glute-Ham Raise
4
8-12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
4
8-12 reps
RPE 7
3
Shrug (Barbell)
4
8-12 reps
RPE 7
4
Shrug (Dumbbell)
4
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
7
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
8
Pullover (Machine)
4
8-12 reps
RPE 8
9
Bayesian Curl
4
8-12 reps
RPE 7
10
Bicep Curl (Machine)
4
8-12 reps
RPE 8
11
Cable Wrist Pushdown
4
8-12 reps
RPE 8
12
Cable Wrist Curl
4
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
2
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Machine)
4
8-12 reps
RPE 8
4
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
5
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
6
Chest Fly (Cable)
4
8-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Tricep Extension (Cable)
4
8-12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
-
Week 1
1 / 4 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@6
2
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Machine)
4 Sets
8-12 Reps
@8
4
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
5
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-12 Reps
@7.5
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@7
8
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8
9
Tricep Extension (Cable)
4 Sets
8-12 Reps
@7
Day 2
1
Y Raise (Dumbbell)
4 Sets
8-12 Reps
@8
2
Cable Crossover
4 Sets
8-12 Reps
@7
3
Shrug (Barbell)
4 Sets
8-12 Reps
@7
4
Shrug (Dumbbell)
4 Sets
8-12 Reps
@7
5
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@7
7
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
8
Pullover (Machine)
4 Sets
8-12 Reps
@8
9
Bayesian Curl
4 Sets
8-12 Reps
@7
10
Bicep Curl (Machine)
4 Sets
8-12 Reps
@8
11
Cable Wrist Pushdown
4 Sets
8-12 Reps
@8
12
Cable Wrist Curl
4 Sets
8-12 Reps
@8
Day 3
1A
Standing Calf Raise
4 Sets
8-12 Reps
@8
1B
Calf Raise (Bodyweight)
4 Sets
12-15 Reps
@10
2
Seated Calf Raise
4 Sets
8-12 Reps
@8
3
Squat (Barbell)
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Hack Squat
4 Sets
8-12 Reps
@10
6
Seated Hamstring Curl
4 Sets
8-12 Reps
@7
7
Hamstring Curl
4 Sets
8-12 Reps
@7
Day 4
1
Stretching
1 Set
-
-
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@6
2
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Machine)
4 Sets
8-12 Reps
@8
4
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
5
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-12 Reps
@7.5
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@7
8
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8
9
Tricep Extension (Cable)
4 Sets
8-12 Reps
@7
Day 6
1
Y Raise (Dumbbell)
4 Sets
8-12 Reps
@8
2
Cable Crossover
4 Sets
8-12 Reps
@7
3
Shrug (Barbell)
4 Sets
8-12 Reps
@7
4
Shrug (Dumbbell)
4 Sets
8-12 Reps
@7
5
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@7
7
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
8
Pullover (Machine)
4 Sets
8-12 Reps
@8
9
Bayesian Curl
4 Sets
8-12 Reps
@7
10
Bicep Curl (Machine)
4 Sets
8-12 Reps
@8
11
Cable Wrist Pushdown
4 Sets
8-12 Reps
@8
12
Cable Wrist Curl
4 Sets
8-12 Reps
@8
Day 7
1A
Standing Calf Raise
4 Sets
8-12 Reps
@8
1B
Calf Raise (Bodyweight)
4 Sets
12-15 Reps
@10
2
Seated Calf Raise
4 Sets
8-12 Reps
@8
3
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
4 Sets
8-12 Reps
@7
5
Hamstring Curl
4 Sets
8-12 Reps
@7
6
Leg Extension
4 Sets
8-12 Reps
@8
7
Glute-Ham Raise
4 Sets
8-12 Reps
@7