PPLRPPR
gethuge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 30 Degree Deep Stetch Pause Incline Bench | 1 | 12–15 reps | @5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @8.5 | ||
| 2 | Larsen Close Grip Bench Press | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Tricep Pushdown Ez Curl Bar | 1 | 12–20 reps | @8 |
| 1 | 12–20 reps | @9 | ||
| 1 | 12–20 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 15–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 1 | 15–30 reps | @9 | ||
| 5 | Cable Crunch | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 5–8 reps | @5 |
| 1 | 6–12 reps | @9 | ||
| 1 | 6–12 reps | @9 | ||
| 2 | Single Arm Cable Row | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Lateral Raise (Cable) | 1 | 15–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 1 | 15–30 reps | @9 | ||
| 4 | Incline Curl (Dumbbell) | 1 | 12–20 reps | @6 |
| 1 | 12–20 reps | @9 | ||
| 1 | 12–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8–12 reps | @5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 2 | Seated Hamstring Curl | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Bicep Curl (Cable) | 1 | 15–20 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 4 | Single Arm Tricep Extension (Cable) | 1 | 12–20 reps | @9 |
| 1 | 12–20 reps | @9 | ||
| 1 | 12–20 reps | @9 | ||
| 5 | Cable Crunch | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 1 | 12–15 reps | @6 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 2 | Viking Press | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Tricep Pushdown Ez Curl Bar | 1 | 12–20 reps | @9 |
| 1 | 12–20 reps | @9 | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 12–15 reps | @8.5 |
| 1 | 12–15 reps | @8.5 | ||
| 5 | Cable Crunch | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 6 | Cross Body Lateral Raise | 1 | 15–25 reps | @8 |
| 1 | 15–25 reps | @8 | ||
| 1 | 15–25 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | AMRAP | @9 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @9 | ||
| 2 | Single Arm Cable Row Lats | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Leaning Lateral Raise | 1 | 12–20 reps | @8 |
| 1 | 12–20 reps | @9 | ||
| 1 | 12–20 reps | @9 | ||
| 4 | Reverse Bicep Curl (EZ Bar) | 1 | 12–16 reps | @8 |
| 1 | 12–16 reps | @8 | ||
| 1 | 12–16 reps | @8 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPLRPPR is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
PPLRPPR 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLRPPR 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
