PPL
An intermediate lifter program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Clean Deadlift | 1 | 6 reps | @8 |
| 1 | 4 reps | @8 | ||
| 2 | Pull-Up (Weighted) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 3 | Barbell Row | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 4 | Face Pull | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Hammer Curl | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | @8 |
| 1 | 4 reps | @8 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 3 | Leg Press (45 Degrees) | 1 | 10 reps | @9 |
| 1 | 8 reps | @9 | ||
| 4 | Seated Hamstring Curl | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 | ||
| 5 | Standing Calf Raise | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 6 | Hanging Leg Raise | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 6 reps | @8 |
| 1 | 4 reps | @8 | ||
| 2 | Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 3 | Chest Press (Machine) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Skull Crusher (Barbell) | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 | ||
| 6 | Tricep Extension (Cable) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 2 | T-Bar Row | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 3 | Standing Pullover (Cable) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 4 | Reverse Pec Deck | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Concentration Curl | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 | ||
| 6 | Shrug (Barbell) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 3 | Leg Extension | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 4 | Standing Calf Raise | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Hanging Leg Raise | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6 reps | @8 |
| 1 | 4 reps | @8 | ||
| 2 | Overhead Press (Machine) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 8 reps | @9 | ||
| 4 | Lateral Raise (Cable) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Dip (Weighted) | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 | ||
| 6 | Tricep Pushdown (Cable) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 |
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, 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 110 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 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.
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
