THE 6 DAY PPL
B2B
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10–12 reps | @3 |
| 1 | 8–10 reps | @5 | ||
| 1 | 8–10 reps | @9.5 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @5 |
| 1 | 8 reps | @8.5 | ||
| 1 | 6 reps | @10 | ||
| 3 | Dip (Bodyweight) | 2 | 15+ reps | @9 |
| 1 | 20+ reps | @10 | ||
| 4 | Chest Fly (Cable) | 2 | AMRAP | @10 |
| 5 | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @8 |
| 1 | 10–13 reps | @9.5 | ||
| 1 | 8–12 reps | @10 | ||
| 6 | Skull Crusher (Barbell) | 1 | 10–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 7 | Tricep Pushdown (Cable) | 1 | 10 reps | @9 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 10–12 reps | @3 |
| 1 | 8–12 reps | @5 | ||
| 1 | 6–8 reps | @9.5 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | High Row | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 3 | Cable Low Row | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @10 | ||
| 4 | Standing Pullover (Cable) | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Face Pull | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 6 | Preacher Curl (Machine) | 1 | 10–12 reps | @8 |
| 1 | 8–10 reps | @9.5 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 8 | Hanging Leg Raise | 1 | AMRAP | @9 |
| 1 | AMRAP | @9.5 | ||
| 1 | AMRAP | @10 | ||
| 9 | Decline Crunch (Weighted) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 10–12 reps | @3 |
| 1 | 10–12 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 6–8 reps | @3 |
| 1 | 6–8 reps | @6 | ||
| 1 | 6–8 reps | @9.5 | ||
| 1 | 6–8 reps | @10 | ||
| 3 | Deadlift (Barbell) | 1 | 8–10 reps | @3 |
| 1 | 6–8 reps | @5 | ||
| 1 | 6–8 reps | @9 | ||
| 1 | 4–6 reps | @10 | ||
| 4 | Leg Extension | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 5 | Hip Abductor (Machine) | 1 | 12 reps | @5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @10 | ||
| 6 | Hip Adductor (Machine) | 1 | 12 reps | @5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @10 | ||
| 7 | Calf Raise (Machine) | 1 | 15–20 reps | @9.5 |
| 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10–12 reps | @6 |
| 1 | 8–10 reps | @6 | ||
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | Shoulder Press (Machine) | 1 | 8–10 reps | @7 |
| 1 | 8–10 reps | @8.5 | ||
| 1 | 6–8 reps | @10 | ||
| 3 | Pec Deck (Machine) | 1 | AMRAP | @9.5 |
| 1 | AMRAP | @10 | ||
| 4 | Lateral Raise (Machine) | 1 | 15+ reps | @9.5 |
| 1 | 12+ reps | @10 | ||
| 5 | Chest Fly (Cable) | 1 | AMRAP | @8–10 |
| 1 | AMRAP | @9–10 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 8–10 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 7 | Overhead Tricep Extension (Cable) | 1 | 10–12 reps | @7.5 |
| 1 | 8–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 10–12 reps | @3 |
| 1 | 8–10 reps | @6 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | Pull-Up (Weighted) | 1 | 8–10 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 4 | Rear Delt Fly (Cable) | 1 | 12–15 reps | @8.5 |
| 1 | 10–15 reps | @10 | ||
| 5 | Preacher Curl (Machine) | 1 | 10–12 reps | @8.5 |
| 1 | 8–10 reps | @9.5 | ||
| 6 | Hammer Curl (Cable) | 1 | 8–10 reps | @9.5 |
| 1 | 8–10 reps | @10 | ||
| 7 | Hanging Leg Raise | 1 | AMRAP | @8.5 |
| 1 | AMRAP | @9.5 | ||
| 1 | AMRAP | @10 | ||
| 8 | Decline Crunch (Weighted) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 10–12 reps | @5 |
| 1 | 10–12 reps | @8.5 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 8 reps | @6 |
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @10 | ||
| 3 | Romanian Deadlift (Dumbbell) | 1 | 8–10 reps | — |
| 1 | 8–10 reps | @8.5 | ||
| 1 | 6–8 reps | @10 | ||
| 4 | Leg Extension | 1 | 10–15 reps | @9.5 |
| 1 | 10–13 reps | @10 | ||
| 5 | Hip Abductor (Machine) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @10 | ||
| 6 | Hip Adductor (Machine) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @10 | ||
| 7 | Calf Raise (Machine) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 |
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, THE 6 DAY 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.
THE 6 DAY 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.
THE 6 DAY 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.
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