PPL Strength 2x SBD
A PPL program with a focus on strength on SBD and hypertrophy on the accessories.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 6 reps | 80% |
| 1 | 6 reps | 75% | ||
| 2 | Seated Overhead Press (Dumbbell) | 4 | 8 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 15 reps | @7.5 |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 4 reps | 85% |
| 1 | 4 reps | 80% | ||
| 2 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @7.5 |
| 3 | Barbell Row | 3 | 8 reps | @7 |
| 4 | Dumbbell Row | 3 | 10 reps | @6.5 |
| 5 | Reverse Pec Deck | 3 | 15 reps | @7.5 |
| 6 | Preacher Curl (Dumbbell) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 6 reps | 80% |
| 1 | 6 reps | 75% | ||
| 2 | Shoulder Press (Machine) | 3 | 8 reps | @8 |
| 3 | Dip (Weighted) | 4 | 10 reps | @7.5 |
| 4 | Chest Fly (Machine) | 3 | 12 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 15 reps | @7.5 |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 4 reps | 85% |
| 1 | 4 reps | 80% | ||
| 2 | Chin-Up (Weighted) | 4 | 8 reps | @7.5 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @8 |
| 4 | Shrug (Dumbbell) | 3 | 12 reps | @9 |
| 5 | Reverse Pec Deck | 3 | 15 reps | @7.5 |
| 6 | Hammer Curl | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 80% |
| 1 | 6 reps | 75% | ||
| 2 | Lying Leg Curl | 3 | 10 reps | @8.5 |
| 3 | Leg Extension | 3 | 10 reps | @8.5 |
| 4 | Seated Hamstring Curl | 3 | 12 reps | @8 |
| 5 | Straight Leg Calf Raise | 4 | AMRAP | @8.5 |
| 6 | Decline Sit Up (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 80% |
| 1 | 6 reps | 75% | ||
| 2 | Lying Leg Curl | 3 | 10 reps | @8.5 |
| 3 | Leg Press | 3 | 10 reps | @7.5 |
| 4 | Leg Extension | 3 | 10 reps | @8 |
| 5 | Straight Leg Calf Raise | 4 | AMRAP | @8.5 |
| 6 | Leg Raise (Captain's Chair) | 3 | 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, PPL Strength 2x SBD 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 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.
PPL Strength 2x SBD 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.
PPL Strength 2x SBD 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
