PPLPP
Push on Mon /Pull on Tues / Rest on Wed / Legs on Thurs /Push on Fri /Pull on Sat / Rest on Sun
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Pec Deck (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Incline Chest Fly (Dumbbell) | 4 | 15 reps |
| 5 | Seated Military Press (Smith Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Tricep Rope Push Down (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Plank | 3 | 1 min |
| 9 | Side Plank | 3 | 1 min |
| 10 | Side Plank | 3 | 1 min |
| 11 | Cardio (LISS) | 1 | 15–35 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Single Arm Row (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Straight Arm Pulldown | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Face Pull | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Reverse Pec Deck | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Bicep Curl (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Hammer Curl | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 9 | Cardio (LISS) | 1 | 15–35 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 5 reps | ||
| 2 | Seated Hamstring Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 4 | Leg Extension | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 5 | Calf Raise (Leg Press) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 3 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 3 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Push Up | 6 | 15 reps |
| 4 | Chest Fly (Cable) | 1 | 12 reps |
| 3 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 6 | Shrug (Barbell) | 1 | 12 reps |
| 3 | 10 reps | ||
| 7 | Tricep Pushdown (Cable) | 1 | 12 reps |
| 3 | 10 reps | ||
| 8 | Overhead Tricep Extension (Cable) | 1 | 12 reps |
| 3 | 10 reps | ||
| 9 | Cardio (LISS) | 1 | 15–35 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 3 | 10 reps | ||
| 2 | Chest Supported Row (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 3 | 10 reps | ||
| 3 | Lat Pulldown | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 4 | Seated Row (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Cable Crossover | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Reverse Pec Deck | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Bicep Curl (Barbell) | 1 | 12 reps |
| 3 | 10 reps | ||
| 8 | Hammer Curl (Cable) | 1 | 12 reps |
| 3 | 10 reps | ||
| 9 | Plank | 3 | 1 min |
| 10 | Side Plank | 3 | 1 min |
| 11 | Side Plank | 3 | 1 min |
| 12 | Cardio (LISS) | 1 | 15–35 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15–35 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPLPP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
PPLPP 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLPP 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
