All LevelsFree

5 day PPL

Simple 5 day bodybuilding for everyone.

Josh Prince· Nov 2024

7athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

Very simple for Beginners to Advanced Lifters. This programme aims to hit every muscle twice for optimal growth with the weekend to recover. Aiming for 3 sets 12 reps with, ideally, 3 minutes rest between sets, you want to make sure the 3rd set of each exercise is absolute failure so that rest matters if you want to push it. You want to really struggle for that 12th rep on the 3rd. Half reps count! A lot of thought and planning went into this, I would love feedback and how to improve.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

14%

Biceps

10.5%

Quadriceps

9.4%

Hamstrings

9.2%

Triceps

8.9%

Front Delts

7.4%

Lats

7.2%

Chest

6.7%

Glutes

6.5%

Middle Delts

Rear Delts

5.5%

Calves

2.8%

Lower Back

2.2%

Abs

1.7%

Forearms

1.1%

Adductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
2	Dip (Bodyweight)	2	12 reps	@10
3	Incline Chest Fly (Dumbbell)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
4	V-Handle Tricep Pushdown (Cable)	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@10
5	Chest Fly (Cable)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
6	Overhead Tricep Extension (Cable)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
7	One Arm Lateral Raise (Cable)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
8	Seated Front Raise	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
2	Seated Row (Cable)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
3	Incline Curl (Dumbbell)	1	12 reps	@6
		1	12 reps	@8.5
		1	12 reps	@10
4	Rear Delt Fly (Cable)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
5	Single Arm High Row (Cable)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
6	Bayesian Curl	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
7	Face Pull	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
8	Shrug (Barbell)	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10
9	Hammer Curl	1	12 reps	@7
		1	12 reps	@8.5
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
2	Romanian Deadlift (Barbell)	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
3	Single Leg Press	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@10
4	Leg Curl	1	12 reps	@6
		1	12 reps	@8
		1	12 reps	@10
5	Leg Extension	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@10
6	Calf Raise (Leg Press)	2	12 reps	@8
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	10 reps	@9.5
		1	10 reps	@10
2	Wide Grip Lat Pulldown	2	12 reps	@10
3	Seated Wide-Grip Row (Cable)	2	12 reps	@10
4	Single Arm High Row (Cable)	2	12 reps	@10
5	Hammer Curl	2	12 reps	@10
6	Preacher Curl (EZ Bar)	2	12 reps	@10
7	Seated Shoulder Press (Dumbbell)	2	12 reps	@10
8	Single Arm Tricep Extension (Cable)	2	12 reps	@10
9	Overhead Tricep Extension (Cable)	2	12 reps	@10
10	One Arm Lateral Raise (Cable)	2	12 reps	@10
11	Rear Delt Fly (Cable)	2	12 reps	@10
12	Face Pull	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	10 reps	@10
2	Leg Curl	2	10 reps	@10
3	Single Leg Press	3	10 reps	@10
4	Romanian Deadlift (Barbell)	2	10 reps	@10
5	Leg Extension	2	10 reps	@10
6	Calf Raise (Leg Press)	2	10 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 5 day 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 12 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.

5 day PPL 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

5 day 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android