IntermediateFree

Hot & Ready PPL × 2 - 4 Week Meso Cycle

Push - Pull - Legs - Rest - Repeat. Leg Days alternate between Quad and Ham focus. Week 1 - Deload week.

Drew M.· Dec 2024

1athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

100 min

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

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.7%

Front Delts

9.6%

Chest

9.6%

Upper Back

9.6%

Biceps

8.6%

Hamstrings

8.6%

Middle Delts

6.4%

Lats

6.4%

Calves

6.4%

Quadriceps

5.5%

Rear Delts

5.4%

Glutes

4.9%

Forearms

3.2%

Lower Back

2.1%

Abs

1.7%

Adductors

0.6%

Other

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	4	8–12 reps	@6
2	One Arm Lateral Raise (Cable)	4	8–12 reps	@7
3	Lateral Raise (Machine)	4	8–12 reps	@8
4	Bench Press (Barbell)	4	8–12 reps	@7.5
5	Incline Bench Press (Barbell)	4	8–12 reps	@7
6	Chest Fly (Cable)	4	8–12 reps	@7.5
7	Skull Crusher (Barbell)	4	8–12 reps	@7
8	Tricep Pushdown (Cable)	4	8–12 reps	@8
9	Tricep Extension (Cable)	4	8–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Y Raise (Dumbbell)	4	8–12 reps	@8
2	Cable Crossover	4	8–12 reps	@7
3	Shrug (Barbell)	4	8–12 reps	@7
4	Shrug (Dumbbell)	4	8–12 reps	@7
5	Lat Pulldown (Single Arm)	4	8–12 reps	@8
6	Bicep Curl (Dumbbell)	4	8–12 reps	@7
7	Chest Supported Row (Machine)	4	8–12 reps	@8
8	Pullover (Machine)	4	8–12 reps	@8
9	Bayesian Curl	4	8–12 reps	@7
10	Bicep Curl (Machine)	4	8–12 reps	@8
11	Cable Wrist Pushdown	4	8–12 reps	@8
12	Cable Wrist Curl	4	8–12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Calf Raise	4	8–12 reps	@8
1B	Calf Raise (Bodyweight)	4	12–15 reps	@10
2	Seated Calf Raise	4	8–12 reps	@8
3	Squat (Barbell)	4	8–12 reps	@7.5
4	Leg Extension	4	8–12 reps	@8
5	Hack Squat	4	8–12 reps	@10
6	Seated Hamstring Curl	4	8–12 reps	@7
7	Hamstring Curl	4	8–12 reps	@7

#	Exercise	Sets	Reps
1	Stretching	1	—

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	4	8–12 reps	@6
2	One Arm Lateral Raise (Cable)	4	8–12 reps	@7
3	Lateral Raise (Machine)	4	8–12 reps	@8
4	Bench Press (Barbell)	4	8–12 reps	@7.5
5	Incline Bench Press (Barbell)	4	8–12 reps	@7
6	Chest Fly (Cable)	4	8–12 reps	@7.5
7	Skull Crusher (Barbell)	4	8–12 reps	@7
8	Tricep Pushdown (Cable)	4	8–12 reps	@8
9	Tricep Extension (Cable)	4	8–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Y Raise (Dumbbell)	4	8–12 reps	@8
2	Cable Crossover	4	8–12 reps	@7
3	Shrug (Barbell)	4	8–12 reps	@7
4	Shrug (Dumbbell)	4	8–12 reps	@7
5	Lat Pulldown (Single Arm)	4	8–12 reps	@8
6	Bicep Curl (Dumbbell)	4	8–12 reps	@7
7	Chest Supported Row (Machine)	4	8–12 reps	@8
8	Pullover (Machine)	4	8–12 reps	@8
9	Bayesian Curl	4	8–12 reps	@7
10	Bicep Curl (Machine)	4	8–12 reps	@8
11	Cable Wrist Pushdown	4	8–12 reps	@8
12	Cable Wrist Curl	4	8–12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Calf Raise	4	8–12 reps	@8
1B	Calf Raise (Bodyweight)	4	12–15 reps	@10
2	Seated Calf Raise	4	8–12 reps	@8
3	Deadlift (Barbell)	4	8–12 reps	@8
4	Seated Hamstring Curl	4	8–12 reps	@7
5	Hamstring Curl	4	8–12 reps	@7
6	Leg Extension	4	8–12 reps	@8
7	Glute-Ham Raise	4	8–12 reps	@7

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Hot & Ready PPL × 2 - 4 Week Meso Cycle is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 100 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.

Hot & Ready PPL × 2 - 4 Week Meso Cycle is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Hot & Ready PPL × 2 - 4 Week Meso Cycle 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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