Spoon's PPL #2
A Push-Pull-Leg program that's good for either beginners or intermediate lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sled Push | 3 | 30 reps | @9.5 |
| Superset | ||||
| 2A | Pull-Up (Band) | 4 | 10 reps | @9 |
| 2B | Hanging Knee Raise | 4 | 20 reps | @10 |
| 3 | Lat Pulldown (Single Arm) | 3 | 12–15 reps | @10 |
| 4 | Seated Row (Cable) | 3 | 12–15 reps | @10 |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 15–20 reps | @10 |
| 6 | Alternating Dumbbell Curl | 3 | 8–10 reps | @10 |
| 7 | Incline Curl (Dumbbell) | 2 | 12–15 reps | @10 |
| 8 | Sauna | 1 | 10 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rest | 1 | 24 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 8 min | @9 |
| Superset | ||||
| 2A | 6 Ways | 3 | 8 reps | @9 |
| 2B | Abs Crunch (Machine) | 3 | 20 reps | @9.5 |
| 3 | Standing Shoulder Press (Plate Loaded) | 3 | 6–9 reps | @10 |
| 4 | Crush Grip Incline Press (Dumbbell) | 3 | 6–9 reps | @10 |
| 5 | Pec Deck (Machine) | 2 | 12–15 reps | @10 |
| 6 | Lateral Raise (Plate Loaded) | 2 | 12–15 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @10 |
| 8 | Walk | 1 | 20 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Sled Push | 4 | 30 reps | @9.5 |
| 1B | Hanging Knee Raise | 4 | 20 reps | @9.5 |
| Superset | ||||
| 2A | Calf Raise (Leg Press) | 3 | 20 reps | @10 |
| 2B | Hip Adductor (Machine) | 3 | 15 reps | @10 |
| 3 | Chest Supported Dumbbell Row | 3 | 6–9 reps | @10 |
| 4 | Seated Hamstring Curl | 3 | 10–12 reps | @10 |
| 5 | Landmine Row | 3 | 8–10 reps | @10 |
| 6 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 7A | Dumbbell Pinwheel Curl | 3 | 12–15 reps | @10 |
| 7B | Shrug (Dumbbell) | 3 | 12–15 reps | @10 |
| 8 | Sauna | 1 | 10 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rest | 1 | 24 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Sled Treadmill Backwards Walk | 3 | 30 reps | @9.5 |
| 1B | Hanging Knee Raise | 3 | 20 reps | @10 |
| Superset | ||||
| 2A | Hip Abduction (Band) | 3 | 15 reps | @10 |
| 2B | Calf Raise (Leg Press) | 3 | 20 reps | @10 |
| 3 | Pendulum Squat | 3 | 6–9 reps | @10 |
| 4 | Leg Press | 3 | 10–12 reps | @10 |
| 5 | Leg Extension | 2 | 12–15 reps | @10 |
| 6 | Glute-Ham Raise | 2 | 6–8 reps | @10 |
| 7 | Sled Push | 5 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 8 min | @8 |
| Superset | ||||
| 2A | Deficit Push Up | 3 | 15 reps | @9.5 |
| 2B | Hanging Knee Raise | 3 | 20 reps | @9.5 |
| 3 | Hammer Strength Chest Press | 3 | 6–9 reps | @10 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 2 | 15–20 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15–20 reps | @10 |
| 7 | Skull Crusher (Barbell) | 3 | 6–10 reps | @10 |
| 8 | Walk | 1 | 20 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, Spoon's PPL #2 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.
Spoon's PPL #2 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Spoon's PPL #2 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
