Kevin PPL
Variation of the Reddit PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Low) | 1 | 5 reps |
| 1 | 5 reps | ||
| 2 | Squat (Low) | 1 | AMRAP |
| 3 | Romanian Deadlift (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Hack Squat | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Calf Raise (Leg Press) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 6 | Lying Leg Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 7 | Hip Adductor (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 8 | Hip Abductor (Machine) | 1 | 15–20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5–10 reps | +5 lbs |
| 2 | Lat Pulldown | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 3 | Face Pull | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 4 | Chest Supported Row (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 7 | Bicep Curl (Cable) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | +5 lbs |
| 1 | 5 reps | +5 lbs | ||
| 1 | 5 reps | +5 lbs | ||
| 1 | 5 reps | +5 lbs | ||
| 2 | Bench Press (Barbell) | 1 | AMRAP | — |
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 4 | Arnold Press | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 5 | Upper Chest Pec Deck | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 6 | Skull Crusher (Barbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 7 | Around The World | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 8 | Tricep Pushdown (Cable) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 9 | Lateral Raise (Dumbbell) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Low) | 1 | 5 reps |
| 1 | 5 reps | ||
| 2 | Squat (Low) | 1 | AMRAP |
| 3 | Romanian Deadlift (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Leg Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Calf Raise (Leg Press) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 6 | Lying Leg Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 7 | Hip Adductor (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 8 | Hip Abductor (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 2 | Barbell Row | 1 | AMRAP |
| 3 | Lat Pulldown | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Face Pull | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Chest Supported Row (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 8 | Bicep Curl (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Incline Bench Press (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Arnold Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Upper Chest Pec Deck | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Skull Crusher (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 6 | Around The World | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 7 | Bench Press (Close Grip) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 8 | Lateral Raise (Dumbbell) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 9 | Close Grip Incline DB Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps |
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, Kevin 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 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 120 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.
Kevin 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kevin 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
