PPLPPAC
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pullover (Dumbbell) | 2 | 15 reps | @6 |
| 2 | Cable Front Raise | 3 | 15 reps | @8 |
| Superset | ||||
| 3A | Bench Press (Barbell) | 1 | 7 reps | 80% |
| 1 | 5 reps | 90% | ||
| 2 | 4 reps | 90% | ||
| 3B | Bench Press (Barbell) | 1 | AMRAP | 90% |
| 3C | Incline Bench Press (Barbell) | 1 | AMRAP | 80% |
| 1 | AMRAP | 60% | ||
| 4 | Pec Deck (Machine) | 3 | 15 reps | @7 |
| 5 | Lat Pulldown | 3 | 15 reps | @8 |
| 6 | Reverse Pec Deck | 3 | 15 reps | @8 |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 10–15 reps | @9 |
| Superset | ||||
| 8A | 21s (EZ Bar) | 2 | 30 reps | @9 |
| 8B | Tricep Extension (Cable) | 3 | 30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Arm Pulldown | 2 | 15 reps | @7 |
| 1B | Pullover (Dumbbell) | 2 | 15 reps | @6 |
| Superset | ||||
| 2A | Deadlift (Barbell) | 1 | 5 reps | 70% |
| 2 | 5 reps | 80% | ||
| 2B | Deadlift (Barbell) | 1 | AMRAP | 80% |
| 3 | Lat Pulldown | 3 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Seated Row (Cable) | 3 | 10 reps | @9 |
| 4B | Single Arm Iso Row | 2 | 12 reps | @9 |
| 4C | High Row | 2 | 12 reps | @9 |
| 5 | Face Pull | 2 | 15 reps | @8 |
| Superset | ||||
| 6A | Tricep Extension (Cable) | 1 | 30 reps | @9 |
| 6B | 21s (EZ Bar) | 3 | 21 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 80% |
| 2 | Lunge (Kettlebell) | 2 | 15 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Hip Extension | 2 | 12 reps | @7 |
| 5 | Nordic Curl | 3 | AMRAP | @9 |
| 6 | Leg Extension | 1 | AMRAP | @10 |
| 7 | Reverse Wrist Curl (Barbell) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cable Front Raise | 3 | 15 reps | @9 |
| 2 | Reverse Pec Deck | 2 | 15 reps | @6 |
| Superset | ||||
| 3A | Seated Military Press (Smith Machine) | 1 | 5 reps | 60% |
| 1 | 3 reps | 70% | ||
| 1 | 2 reps | 80% | ||
| 3B | Seated Military Press (Smith Machine) | 1 | AMRAP | 80% |
| 4 | Lat Pulldown | 3 | 15 reps | @7 |
| Superset | ||||
| 5A | Upright Row (Cable) | 3 | 15 reps | @9 |
| 5B | Cable Front Raise | 3 | 15 reps | @8 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @9 |
| 7 | Incline Chest Press (Machine) | 2 | 12 reps | @8 |
| Superset | ||||
| 8A | Tricep Extension (Cable) | 3 | 30 reps | @9 |
| 8B | 21s (EZ Bar) | 1 | 21 reps | @9 |
| 1 | 21 reps | @10 | ||
| 9 | Dip (Assisted) | 2 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Arm Pulldown | 2 | 15 reps | @7 |
| 1B | Pullover (Dumbbell) | 3 | 15 reps | @6 |
| Superset | ||||
| 2A | Rack Pull (Barbell) | 1 | 5 reps | 70% |
| 2 | 5 reps | 80% | ||
| 2B | Rack Pull (Barbell) | 1 | AMRAP | 70% |
| 3 | Lat Pulldown | 3 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Seated Row (Cable) | 3 | 10 reps | @9 |
| 4B | Single Arm Iso Row | 2 | 12 reps | @9 |
| 4C | High Row | 2 | 12 reps | @9 |
| 5 | Face Pull | 2 | 15 reps | @8 |
| Superset | ||||
| 6A | 21s (EZ Bar) | 3 | 21 reps | @9 |
| 6B | Tricep Extension (Cable) | 1 | 30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 3 | 6–12 reps | @9 |
| Superset | ||||
| 2A | 21s (EZ Bar) | 4 | 21 reps | @9 |
| 2B | Tricep Extension (Cable) | 3 | 30 reps | @9 |
| 1 | 30 reps | @10 | ||
| Superset | ||||
| 3A | Incline Curl (Dumbbell) | 3 | 12 reps | @9 |
| 3B | Spider Curl | 3 | 12 reps | @9 |
| Superset | ||||
| 4A | Close Grip Bench Press (Smith Machine) | 3 | 10 reps | 50% |
| 4B | Seated Dip (Machine) | 3 | 12 reps | @9 |
| 5 | Concentration Curl | 3 | 20 reps | @8 |
| 6 | Dip (Assisted) | 2 | AMRAP | @9 |
| 7 | Wrist Curls | 1 | AMRAP | @10 |
| Superset | ||||
| 8A | Upright Row (Cable) | 3 | 15 reps | @9 |
| 8B | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 9 | Reverse Wrist Curl (Barbell) | 1 | AMRAP | @10 |
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, PPLPPAC 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 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.
PPLPPAC 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.
PPLPPAC 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
