PPLxUL Jerbear offseason
To build muscle
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5–9 reps | @7 |
| 2 | Pec Deck (Machine) | 3 | 8–12 reps | @6.5 |
| 3 | Shoulder Press (Machine) | 2 | 4–8 reps | @7.5 |
| 4 | Lateral Raise (Machine) | 2 | 8–12 reps | @6.5 |
| 5 | JM Press | 2 | 5–9 reps | @6.5 |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps | @6.5 |
| 7 | Cardio | 1 | 20–30 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 6–8 reps |
| 2 | T-Bar Row | 3 | 6–8 reps |
| 3 | Chest Supported Row (Machine) | 2 | 6–8 reps |
| 4 | Bicep Curl (Machine) | 3 | 6–12 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 6–12 reps |
| 6 | Reverse Pec Deck | 1 | 6–8 reps |
| 7 | Cardio | 1 | 20–30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 4–6 reps |
| 2 | Leg Extension | 3 | 6–12 reps |
| 3 | Straight Leg Calf Raise | 2 | 6–8 reps |
| 4 | Hip Adductor (Machine) | 2 | 6–8 reps |
| 5 | Hip Thrust (Machine) | 2 | 6–8 reps |
| 6 | Seated Hamstring Curl | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 30–45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 6–8 reps |
| 2 | Bicep Curl (Machine) | 2 | 6–8 reps |
| 3 | JM Press | 2 | 6–8 reps |
| 4 | Lateral Raise (Machine) | 2 | 6–8 reps |
| 5 | T-Bar Row | 2 | 6–8 reps |
| 6 | Wide Grip Lat Pulldown | 2 | 6–8 reps |
| 7 | Seated Low High Fly | 2 | 6–12 reps |
| 8 | Seated Shoulder Press (Dumbbell) | 1 | 6–12 reps |
| 9 | Cardio | 1 | 20–30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4–6 reps |
| 2 | Seated Hamstring Curl | 2 | 6–12 reps |
| 3 | Straight Leg Calf Raise | 2 | 6–12 reps |
| 4 | Leg Extension | 2 | 6–12 reps |
| 5 | Hip Adductor (Machine) | 2 | 6–12 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 2 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 30–45 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPLxUL Jerbear offseason is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
PPLxUL Jerbear offseason is structured around 7 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLxUL Jerbear offseason 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
