PPLUL + abs + cardio
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @7 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 2 | Chest Press (Machine) | 1 | 12 reps | @7 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Chest Fly (Machine) | 3 | 12 reps | @8 |
| 4 | Shoulder Press (Machine) | 1 | 12 reps | @7 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @9 |
| 8 | Decline Sit Up (Weighted) | 3 | 25 reps | @9 |
| 9 | Hanging Leg Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @7 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 2 | Seated Row (Cable) | 4 | 12 reps | @8 |
| 3 | Standing Pullover (Cable) | 3 | 10 reps | @9 |
| 4 | Bicep Curl (EZ Bar) | 3 | 12 reps | @9 |
| 5 | Bicep Curl (Machine) | 3 | 12 reps | @9 |
| 6 | Back Extension | 3 | 15 reps | @9 |
| 7 | Decline Sit Up (Weighted) | 3 | 25 reps | @9 |
| 8 | Hanging Leg Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 12 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 12 reps | @9 |
| 3 | Lying Leg Curl | 3 | 12 reps | @9 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Standing Calf Raise | 3 | 15 reps | @9 |
| 6 | Decline Sit Up (Weighted) | 3 | 25 reps | @9 |
| 7 | Hanging Leg Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @9 |
| 2 | Pull-Up (Weighted) | 3 | 10 reps | @9 |
| 3 | Rear Delt Fly (Machine) | 3 | 15 reps | @9 |
| 4 | Chest Supported Row (Machine) | 3 | 10 reps | @9 |
| 5 | Bench Press (Close Grip) | 3 | 10 reps | @9 |
| 6 | Decline Sit Up (Weighted) | 3 | 25 reps | @9 |
| 7 | Hanging Leg Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 12 reps | @9 |
| 2 | Lying Leg Curl | 3 | 12 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Leg Press | 3 | 10 reps | @9 |
| 5 | Standing Calf Raise | 3 | 15 reps | @9 |
| 6 | Decline Sit Up (Weighted) | 3 | 25 reps | @9 |
| 7 | Hanging Leg Raise | 3 | 15 reps | @9 |
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, PPLUL + abs + cardio 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.
PPLUL + abs + cardio 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLUL + abs + cardio 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
