Lock In - PPLUL w/ Zone 2 and Core
A 10‑week PPLUL system built on high‑intensity compounds, accessory volume, and Zone 2 cardio calculated to scientifically maximize performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 6 reps | 85% | ||
| 1 | 6 reps | 85% | ||
| 1 | 6 reps | 85% | ||
| 1 | 4 reps | 90% | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 3 | Shoulder Press (Machine) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Chest Fly (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 5 | Dip (Weighted) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 6 | Upright Row (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 7 | Overhead Tricep Extension (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 8 | Cable Crunch | 1 | 15–20 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 2 | Barbell Row | 1 | 10–12 reps | @6 |
| 1 | 8–10 reps | @8 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 6–8 reps | @10 | ||
| 3 | Lat Pulldown (Single Arm) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 4 | Seated Row (Cable) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 5 | Back Extension (Weighted) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 8 | Shrug (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | 50% |
| 1 | 6 reps | 85% | ||
| 1 | 6 reps | 85% | ||
| 1 | 6 reps | 85% | ||
| 1 | 4 reps | 90% | ||
| 2 | Hack Squat | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 3 | Leg Extension | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 4 | Leg Curl | 1 | 15 reps | @8 |
| 5 | Dragon Flag | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 6 | Heels To Heaven | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Walk | 1 | 30 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 8 reps | 75% | ||
| 1 | 6 reps | 85% | ||
| 1 | 6 reps | 85% | ||
| 1 | 4 reps | 90% | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3 | Wide Grip Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 4 | Lateral Raise (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Bicep Curl (Cable) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 7 | Decline Crunch (Weighted) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 8 | Side Bend (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | 50% |
| 1 | 8 reps | 75% | ||
| 1 | 8 reps | 75% | ||
| 1 | 6 reps | 85% | ||
| 1 | 4 reps | 90% | ||
| 2 | Front Squat (Barbell) | 1 | 10–12 reps | 50% |
| 1 | 5–8 reps | 75% | ||
| 1 | 5–8 reps | 75% | ||
| 1 | 5–8 reps | 85% | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Single-Leg Leg Curl | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5 | Calf Raise (Machine) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Walk | 1 | 30 min | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lock In - PPLUL w/ Zone 2 and Core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 70 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.
Lock In - PPLUL w/ Zone 2 and Core 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lock In - PPLUL w/ Zone 2 and Core 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
