Intermediate–AdvancedFree

Optimal Hypertrophy PPLPP

This isn’t a generic powerlifting program. This isn’t a run-of-the-mill fitness routine. This is PURE BODYBUILDING.

mori· Apr 2025

Free on iOS & Android

Overview

Length

2 weeks

Days / week

7 days

Level

Advanced, Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

this program is specifically designed to MAXIMIZE pure muscle growth. While other programs combine powerlifting and bodybuilding goals simultaneously, this program is all about one thing: getting jacked. With such a precise focus on mastering cutting-edge muscle building methods, you will make gains like you never have before. And you’ll have a blast doing it! Note: Repeat from the start of week 1 after week 2. Also, one rest day is optimal preferably after legs.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 7 days per week

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

Muscle engagement

Front

Back

Upper Back

12.2%

Biceps

11.4%

Triceps

10.2%

Lats

8.9%

Glutes

6.9%

Hamstrings

6.7%

Front Delts

6.7%

Middle Delts

6.3%

Chest

6.1%

Quadriceps

Abs

4.3%

Rear Delts

2.9%

Abductors

2.9%

Forearms

2.7%

Calves

2.6%

Lower Back

1.9%

Adductors

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	One Arm Lateral Raise (Dumbbell)	2	10–12 reps	@9
		1	10–12 reps	@10
2	Chest Press (Machine)	2	8–10 reps	@8–9
		1	8–10 reps	@9–10
3	Chest Fly (Cable)	1	8–10 reps	@8–9
		1	8–10 reps	@10–10
4	Seated Shoulder Press (Dumbbell)	2	10–12 reps	@8–9
		1	10–12 reps	@9–10
5	Overhead Tricep Extension (Cable)	1	12–15 reps	@8–9
		2	12–15 reps	@10–10
6	Tricep Kickback	1	15–20 reps	@8–9
		1	15–20 reps	@10–10

#	Exercise	Sets	Reps	Load
1	Leg Curl	2	8–10 reps	@8–9
		1	8–10 reps	@10–10
2	Squat (Smith Machine)	2	6–8 reps	@7–8
		1	6–8 reps	@8–9
3	Glute-Ham Raise	2	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	Leg Extension	2	10–12 reps	@9
		1	10–12 reps	@10
5	Standing Calf Raise	2	15–20 reps	@9
		1	15–20 reps	@10
6	Hip Abductor (Machine)	2	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Single Arm Row (Cable)	2	8–12 reps	@9–9
		1	8–12 reps	@9–10
2	Lat Pulldown	2	8–12 reps	@9–9
		1	8–12 reps	@9–10
3	Face Away Cable Curl	2	10–12 reps	@9
		1	10–12 reps	@10
4	Overhead Tricep Extension (Cable)	2	10–12 reps	@9
		1	10–12 reps	@10
5	Incline Curl (Dumbbell)	1	12–15 reps	@9
		1	12–15 reps	@10
6	Tricep Pushdown (Cable)	1	12–15 reps	@9
		1	12–15 reps	@10
7	Leg Raise (Captain's Chair)	2	10–20 reps	@9–9
		1	10–20 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	2	8–10 reps	@8–9
		1	8–10 reps	@9–10
2	Lat Pulldown (Neutral Grip)	2	8–10 reps	@8–9
		1	8–10 reps	@9–10
3	One Arm Bent Over Row	1	10–12 reps	@8–9
		1	10–12 reps	@9–10
4	Preacher Curl (EZ Bar)	2	12–15 reps	@9
		1	12–15 reps	@10
5	Reverse Pec Deck	2	10–12 reps	@9
		1	10–12 reps	@10
6	Shrug (Dumbbell)	2	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	2	12–15 reps	@9
		1	12–15 reps	@10
2	Incline Bench Press (Dumbbell)	2	10–12 reps	@8–9
		1	10–12 reps	@9–10
3	Shoulder Press (Machine)	2	10–12 reps	@8–9
		1	10–12 reps	@9–10
4	Katana Extension	2	10–12 reps	@9
		1	10–12 reps	@10
5	Cable Crossover	2	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	8–10 reps	@6–6
		1	8–10 reps	@6–7
2	Leg Press	2	8–10 reps	@7–8
		1	8–10 reps	@8–9
3	Reverse Lunge (Barbell)	2	10–12 reps	@8–9
		2	10–12 reps	@9–10
4	Hyperextension	1	10–12 reps	@9–9
		1	10–12 reps	@9–10
5	Standing Calf Raise	2	10–12 reps	@9
		1	10–12 reps	@10
6	Hip Abductor (Machine)	2	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	8–10 reps	@8–9
		1	8–10 reps	@9–10
2	Chest Supported Row (Machine)	1	8–10 reps	@8–9
		2	8–10 reps	@9–10
3	Lat Pulldown (Single Arm)	1	12–15 reps	@9
		1	12–15 reps	@10
4	Face Pull	2	10–12 reps	@9
		1	10–12 reps	@10
5	Bayesian Curl	2	12–15 reps	@9
		1	12–15 reps	@10
6	Seated Cable Crunch	1	10–12 reps	@9
		1	10–12 reps	@10

Weeks 2–2 are in the app

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

Common questions

Yes, Optimal Hypertrophy PPLPP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 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.

Optimal Hypertrophy PPLPP 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Optimal Hypertrophy PPLPP 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

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

Training logLog every set and track your weights automatically each session.

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