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Pure Bodybuilding PPL
Beginner–IntermediateFree

Pure Bodybuilding PPL

PPL

Christopher Chung
Christopher Chung· Nov 2025
6athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
7 days
Level
Beginner, Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
90 min
PPL

Who it's for

Beginners new to structured strength training
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)
Week 1 Workouts
#ExerciseSetsRepsLoad
1Cross-Body Lat Pull-Around (LLP)16–10 reps@6
210–12 reps@9
110–12 reps@10
2Snatch-Grip RDL110 reps@5
16 reps@7
14 reps@9
18 reps@6
18 reps@7
3Chest-Supported Machine Row (LLP)16–10 reps@5
14–6 reps@7
28–10 reps@9
18–10 reps@10
4Straight-Bar Lat Prayer (LLP)16–10 reps@6
212–15 reps@9.5
112–15 reps@10
5Hammer Preacher Curl16–10 reps@6
210–12 reps@9.5
110–12 reps@10
6Lying Paused Rope Face Pull16–10 reps@6
210–12 reps@9.5
110–12 reps@10
#ExerciseSetsRepsLoad
1Cuffed Behind-The-Back Lateral Raise (Myo-Reps)16–10 reps@5
14–6 reps@7
210–12 reps@9.5
110–12 reps@10
2Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)16–10 reps@5
14–6 reps@7
13–4 reps@9
38–10 reps@8.5
18–10 reps@9.5
3Pec Deck (W/ Integrated Partials On All Sets)16–10 reps@6
212–15 reps@8.5
112–15 reps@10
4Overhead Cable Triceps Extension (Bar) (Dropset)110 reps@6
28 reps@9.5
18 reps@10
5Triceps Pressdown (Bar) (Dropset)16–10 reps@6
18–10 reps@9.5
18–10 reps@10
6Cable Crunch (Myo-Reps)16–10 reps@6
210–12 reps@9.5
110–12 reps@10
#ExerciseSetsRepsLoad
1Seated Leg Curl16–10 reps@5
14–6 reps@7
28–10 reps@9
18–10 reps@10
2Machine Hip Adduction16–10 reps@6
210–12 reps@9
110–12 reps@10
3Hack Squats110 reps@5
16 reps@7
24 reps@9
16 reps@9
18 reps@9
4Leg Extension (LLP)16–10 reps@5
14–6 reps@7
210–12 reps@9
110–12 reps@10
5Leg Press Calf Press (Calf Static Stretch 30s)16–10 reps@6
212–15 reps@9.5
112–15 reps@10
#ExerciseSetsRepsLoad
1Weak Point Exercise 116–10 reps@5
14–6 reps@7
13–4 reps@9
28–12 reps@9
18–12 reps@9.5
2Weak Point Exercise 2 (Optional)16–10 reps@5
14–6 reps@7
13–4 reps@9
18–12 reps@9
18–12 reps@9.5
3Bayesian Cable Curl (LLP)16–10 reps@6
210–12 reps@9.5
110–12 reps@10
4Seated DB French Press110 reps@6
210 reps@9.5
110 reps@10
5Bottom-2/3 Constant Tension Preacher Curl16–10 reps@6
112–15 reps@9.5
112–15 reps@10
6Cable Triceps Kickback112–15 reps@9.5
112–15 reps@10
7Roman Chair Leg Raise210–20 reps@9.5
110–20 reps@10
#ExerciseSetsRepsLoad
1Super-ROM Overhand Cable Row16–10 reps@5
14–6 reps@7
210–12 reps@9
110–12 reps@10
2Arms-Extended 45° Hyperextension16–10 reps@6
110–20 reps@9
110–20 reps@9.5
3Lean-Back Lat Pulldown (Dropset)16–10 reps@5
14–6 reps@7
210–12 reps@9
110–12 reps@10
4Inverse DB Zottman Curl16–10 reps@6
210–12 reps@9.5
110–12 reps@10
5Cable Reverse Flye (Mechanical Dropset All Sets)15 reps@9.5
14 reps@9.5
13 reps@10
6Cable Paused Shrug-In16–10 reps@6
210–12 reps@9.5
110–12 reps@10
#ExerciseSetsRepsLoad
1Machine Shoulder Press (Dropset)16–10 reps@5
14–6 reps@7
13–4 reps@9
210–12 reps@9
110–12 reps@10
2Cross-Body Cable Y-Raise16–10 reps@6
210–12 reps@9
110–12 reps@10
3Paused Assisted Dip16–10 reps@5
14–6 reps@7
28–10 reps@8.5
18–10 reps@10
4Low-Incline Dumbbell Flye (LLP)16–10 reps@6
115–20 reps@9
115–20 reps@10
5Katana Triceps Extension16–10 reps@6
210–12 reps@9.5
110–12 reps@10
6LLPT Plank10.25 min@9.5
10.25 min@10
#ExerciseSetsRepsLoad
1Lying Leg Curl (LLP)16–10 reps@5
14–6 reps@7
28–10 reps@9
18–10 reps@10
2Leg Press 110 reps@5
16 reps@7
14 reps@9
38 reps@8.5
3Smith Machine Lunge110 reps@5
16 reps@7
14 reps@9
18 reps@8.5
18 reps@9.5
Superset
4AA1: Machine Hip Adduction16–10 reps@6
210–12 reps@9.5
110–12 reps@10
4BA2: Sissy Squat16–10 reps@6
310–12 reps@7.5
5Leg Press Calf Press (Calf Static Stretch 30s)16–10 reps@6
212–15 reps@9.5
112–15 reps@10

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, Pure Bodybuilding PPL 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 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.

Pure Bodybuilding PPL 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Pure Bodybuilding PPL 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

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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