PPL Strength and Growth Blueprint
This setup will help you build muscle endurance, improve definition, and increase work capacity
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12–15 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12–15 reps |
| 3 | High-Low Cable Press | 3 | 12–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 12–15 reps |
| 6 | Tricep Extension (Machine) | 3 | 12–15 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 12–15 reps |
| 2 | Single Arm High Row (Cable) | 3 | 12–15 reps |
| 3 | Seated Row (Cable) | 3 | 12–15 reps |
| 4 | Chest Supported Row (Machine) | 3 | 12–15 reps |
| 5 | Pullover (Dumbbell) | 3 | 12–15 reps |
| 6 | Bayesian Curl | 3 | 12–15 reps |
| 7 | Hammer Curl (Cable) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 4 | 12–15 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 12–15 reps |
| 3 | Seated Dip (Machine) | 3 | 12–15 reps |
| 4 | Bent Over Row (Barbell) | 4 | 12–15 reps |
| 5 | Straight Arm Pulldown | 3 | 12–15 reps |
| 6 | Chest Supported Row (Machine) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12–15 reps |
| 3 | Leg Extension | 3 | 12–15 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Standing Calf Raise | 3 | 20 reps |
| 6 | Walking Lunge (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 3 | 12–15 reps |
| 2 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 4 | Bayesian Curl | 3 | 12–15 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Hammer Curl | 3 | 12–15 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 9 | Tricep Pushdown (Cable) | 3 | 15–20 reps |
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, PPL Strength and Growth Blueprint 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 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.
PPL Strength and Growth Blueprint 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.
PPL Strength and Growth Blueprint 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
