Intermediate–AdvancedFree

Actually good PPL

Teleoflexuous· Jan 2025

4athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Following 1) modern hypertrophy knowledge (no hammer curls here or conventional deadlifts) 2) my personal interest (no neck extensions to be seen, 6 day/week) 3) my particular gym setup (zones of dumbbells, free weights, machines and cable zones, but no hack squat machine) I made this PPL program, because adjusting existing PPL was simply more work. Notes: Most of the time, first set is a warmup. Secon dset is meant to be 'a bit heavier' than the rest of sets. In case of multiple sets with the same weight, sets from 2 onward are myo reps. There are calves in some pull days and arms in some legs day. There was enough time to recover from the last training, so why not. Supersets are meant to shorten training time. Exercises don't overlap + that's my gym setup. Maintain former, adjust latter yourself. Feel free to run this 2-3 times in a row, updating 1RM on each run.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Front Delts

10%

Chest

9.7%

Triceps

9.7%

Forearms

9.6%

Upper Back

9.2%

Hamstrings

6.6%

Biceps

6.1%

Abs

Quadriceps

5.8%

Glutes

5.4%

Lats

4.9%

Calves

4.6%

Middle Delts

4.5%

Rear Delts

4.1%

Lower Back

1.8%

Abductors

1.2%

Adductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deficit Pendlay Row	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
2A	Cable Crunch	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
2B	Lat Pulldown	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
3A	Standing Calf Raise	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
3B	Crossbody Lat Pull	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
4	Jefferson Curls	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
5A	Wrist Curls	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
5B	Face Away Cable Curl	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
5C	Face Pull	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%

#	Exercise	Sets	Reps	Load
Superset
1A	Lateral Raise (Dumbbell)	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
1B	Incline Bench Press (Dumbbell)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
2	Bench Press (Barbell)	1	12 reps	50%
		2	14 reps	45%
3	Dip (Weighted)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
4A	Seated Twist	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
4B	Chest Fly (Machine)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
5A	Wrist Curls	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
5B	Overhead Tricep Extension (Cable)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
2A	Standing Calf Raise	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
2B	Leg Press	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
3	Walking Lunge (Dumbbell)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
4A	Abs Crunch (Machine)	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
4B	Leg Extension	1	12 reps	50%
		2	16 reps	40%

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
2A	Seated Twist	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
2B	Seated Row (Machine)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
3A	Rear Delt Fly (Machine)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
3B	Pull-Up (Weighted)	1	12 reps	50%
		2	14 reps	45%
Superset
4A	Jefferson Curls	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
4B	Deficit Pendlay Row	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
5A	Wrist Curls	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
5B	Face Away Cable Curl	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%

#	Exercise	Sets	Reps	Load
Superset
1A	Abs Crunch (Machine)	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
1B	Chest Fly (Machine)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
2	Dip (Weighted)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
3	Bench Press (Barbell)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
4A	Lateral Raise (Dumbbell)	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
4B	Incline Bench Press (Dumbbell)	1	12 reps	50%
		2	14 reps	45%
Superset
5A	Wrist Curls	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
5B	Overhead Tricep Extension (Cable)	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
2	Hamstring Curl	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
3A	Standing Calf Raise	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
3B	Leg Press	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
4A	Seated Twist	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
4B	Leg Extension	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
Superset
5A	Wrist Curls	1	16 reps	35%
		1	12 reps	50%
		3	14 reps	45%
5B	Face Away Cable Curl	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%
5C	Face Pull	1	16 reps	35%
		1	12 reps	50%
		2	14 reps	45%

Weeks 2–6 are in the app

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

Common questions

Yes, Actually good PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.

Actually good PPL 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Actually good PPL 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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