Question 1

Is PPL 2 on 1 off free?

Accepted Answer

Yes, PPL 2 on 1 off is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

PPL 2 on 1 off 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

PPL 2 on 1 off 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.

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	2	5–8 reps	@10
1B	Seated Hammer Curl	2	10–15 reps	@10
Superset
2A	Incline Bench Press (Dumbbell)	2	8–12 reps	@10
2B	Meadows Curl	2	8–12 reps	@10
Superset
3A	Push Up (Weighted)	2	5–8 reps	@10
3B	Decline Sit Up (Weighted)	2	8–12 reps	@10
4	French Press	3	8–12 reps	@10
5	Skull Crusher (Dumbbell)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Chin-Up (Bodyweight)	3	AMRAP	@10
1B	Lateral Raise (Dumbbell)	2	7–15 reps	@10
Superset
2A	Chest Supported Row (Dumbbell)	1	6–8 reps	@10
		1	8–12 reps	@10
2B	Lu Raise	2	10–15 reps	@10
Superset
3A	Pullover (Dumbbell)	2	10–12 reps	@10
3B	Skier	2	10–15 reps	@10
4	Forearm Work	4	20–30 reps	@10

#	Exercise	Sets	Reps	Load
1	Split Squat (Dumbbell)	2	8–15 reps	@10
2	Stiff Leg Deadlift (Dumbbell)	2	8–12 reps	@10
3	Lunge (Dumbbell)	2	10–20 reps	@10
Superset
4A	Ab Wheel	2	8–12 reps	@10
4B	Neck Work	1	5 min	@10
4C	Calf Raise (Bodyweight)	1	50–100 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Dumbbell)	2	7–12 reps	@10
1B	Pinwheel Curl	2	5–8 reps	@10
Superset
2A	Bench Press (Dumbbell)	2	8–12 reps	@10
2B	Preacher Curl (Dumbbell)	2	6–8 reps	@10
Superset
3A	Seated Shoulder Press (Dumbbell)	1	5–8 reps	@10
		1	8–12 reps	@10
3B	Reverse Bicep Curl (EZ Bar)	2	10–15 reps	@10
Superset
4A	Overhead Extension (EZ Bar)	2	10–15 reps	@10
4B	Overhead Extension (Dumbbell)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Chest Supported Row (Dumbbell)	1	6–8 reps	@10
		1	8–12 reps	@10
1B	Band Pull Apart	2	10–15 reps	@10
Superset
2A	Pull-Up (Bodyweight)	2	AMRAP	@10
2B	Kelso Shrug	2	8–12 reps	@10
Superset
3A	Decline Sit Up (Bodyweight)	2	10–15 reps	@10
3B	Lu Raise	2	10–15 reps	@10
Superset
4A	Lateral Raise (Dumbbell)	2	10–15 reps	@10
4B	Forearm Work	3	20–30 reps	@10

PPL 2 on 1 off

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Dumbbell)	2	8–12 reps	@10
2	Walking Lunge (Dumbbell)	2	8–20 reps	@10
3	Neck Work	1	5–10 min	@10
4	Hanging Leg Raise	2	AMRAP	@10
5	Standing Calf Raise	1	50–100 reps	@10