IntermediateFree

PPL X PP

Transform your physique with 18 weeks of targeted muscle sculpting—unlock your strength and redefine your limits in just 90 days.

· Aug 2025

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate

Goal

Women's, Muscle

Equipment

Full Gym

Session length

70 min

This Program Focuses on your upper body training it for 2 x a week

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Biceps

13.5%

Upper Back

13.1%

Chest

12.7%

Triceps

12.3%

Front Delts

10.4%

Lats

10%

Middle Delts

7.7%

Rear Delts

4.6%

Quadriceps

3.8%

Hamstrings

3.1%

Adductors

2.7%

Glutes

1.9%

Calves

1.9%

Forearms

1.5%

Abs

0.4%

Lower Back

0.4%

Week 1 Workouts

#	Exercise	Sets	Load
1	Incline Bench Press (Smith Machine)	2	@10
2	Pec Deck (Machine)	2	@10
3	Chest Fly (Cable)	2	@10
4	Standing Shoulder Press (Dumbbell)	2	@10
5	One Arm Lateral Raise (Cable)	2	@10
6	JM Press	2	@10
7	Single Arm Pushdown	2	@10

#	Exercise	Sets
1	Lat Pulldown	2
2	Seated Row (Cable)	2
3	Chest Supported Row (Machine)	2
4	Preacher Curl (EZ Bar)	2
5	Hammer Curl (Cable)	2
6	Reverse Pec Deck	2
7	Alternating Dumbbell Curl	1

#	Exercise	Sets
1	Squat (Smith Machine)	2
2	Hamstring Curl	2
3	Leg Extension	2
4	Hip Adductor (Machine)	2
5	Standing Calf Raise	2

#	Exercise	Sets
1	Incline Bench Press (Smith Machine)	2
2	Pec Deck (Machine)	2
3	Chest Fly (Cable)	2
4	Seated Shoulder Press (Dumbbell)	2
5	Lateral Raise (Cable)	2
6	JM Press (Smith Machine)	2
7	Single Arm Pushdown	2

#	Exercise	Sets
1	Lat Pulldown	2
2	Seated Row (Cable)	2
3	Chest Supported Row (Machine)	2
4	Reverse Pec Deck	2
5	Preacher Curl (EZ Bar)	2
6	Hammer Curl (Cable)	2
7	Alternating Dumbbell Curl	1

Weeks 2–18 are in the app

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

Common questions

Yes, PPL X PP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.

PPL X PP 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL X PP 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android