PPLPPLR 16 WEEK DECEMBER 15 - APRIL 5
Transform your physique in 16 weeks with our PPLPPLR program—sculpt muscle, build strength, and unleash your best self, one rep at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps | @10 |
| 2 | Shoulder Press (Machine) | 2 | 6–8 reps | @10 |
| 3 | Lateral Raise (Machine) | 2 | 6–8 reps | @10 |
| 4 | Pec Deck (Machine) | 2 | 6–8 reps | @10 |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 6–8 reps | @10 |
| 6 | Dip (Weighted) | 2 | 6–8 reps | @10 |
| 7 | Abs Crunch (Machine) | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 6–8 reps | @10 |
| 2 | Chest Supported Row (Machine) | 2 | 6–8 reps | @10 |
| 3 | Rear Delt Fly (Machine) | 2 | 6–8 reps | @10 |
| 4 | Kelso Shrug | 2 | 6–8 reps | @10 |
| 5 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @10 |
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | 6–8 reps | @10 |
| 7 | Wrist Curls | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6–8 reps | @10 |
| 2 | Leg Extension | 2 | 6–8 reps | @10 |
| 3 | Seated Hamstring Curl | 2 | 6–8 reps | @10 |
| 4 | Stiff Leg Deadlift | 2 | 6–8 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 6–8 reps | @10 |
| 7 | Calf Raise (Machine) | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps | @10 |
| 2 | Shoulder Press (Machine) | 2 | 6–8 reps | @10 |
| 3 | Lateral Raise (Machine) | 2 | 6–8 reps | @10 |
| 4 | Pec Deck (Machine) | 2 | 6–8 reps | @10 |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 6–8 reps | @10 |
| 6 | Dip (Weighted) | 2 | 6–8 reps | @10 |
| 7 | Abs Crunch (Machine) | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 6–8 reps | @10 |
| 2 | Chest Supported Row (Machine) | 2 | 6–8 reps | @10 |
| 3 | Rear Delt Fly (Machine) | 2 | 6–8 reps | @10 |
| 4 | Kelso Shrug | 2 | 6–8 reps | @10 |
| 5 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @10 |
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | 6–8 reps | @10 |
| 7 | Wrist Curls | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6–8 reps | @10 |
| 2 | Leg Extension | 2 | 6–8 reps | @10 |
| 3 | Seated Hamstring Curl | 2 | 6–8 reps | @10 |
| 4 | Stiff Leg Deadlift | 2 | 6–8 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 6–8 reps | @10 |
| 7 | Calf Raise (Machine) | 2 | 6–8 reps | @10 |
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, PPLPPLR 16 WEEK DECEMBER 15 - APRIL 5 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.
PPLPPLR 16 WEEK DECEMBER 15 - APRIL 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLPPLR 16 WEEK DECEMBER 15 - APRIL 5 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
