Noemi PPL
Transform your physique in 8 weeks with Noemi PPL — sculpt, strengthen, and redefine your limits with every rep.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | One Arm Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 3 | Front Raise | 3 | 12 reps | — |
| 4 | Upright Row (Cable) | 3 | 10 reps | — |
| 5 | Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Incline Chest Fly (Dumbbell) | 3 | 12 reps | — |
| 7 | Tricep Dip (Bodyweight) | 3 | 12 reps | — |
| 8 | Overhead Tricep Extension (Cable) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pullover (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Dumbbell Row | 3 | 12 reps |
| 3 | Lat Pulldown | 3 | 12 reps |
| 4 | Seated Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lying Rear Lateral Raise | 3 | 12 reps |
| 1 | 0 reps | ||
| 6 | Hyperextension | 3 | 12 reps |
| 7 | Bicep Curl (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Incline Curl (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 12 reps |
| 2 | Box Squat (Barbell) | 2 | 5 reps |
| 2 | 3 reps | ||
| 3 | Leg Press (45 Degrees) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 5 | Glute Kickback (Cable) | 3 | 12 reps |
| 6 | Single-Leg Leg Curl | 3 | 12 reps |
| 7 | Calf Raise (Machine) | 3 | 15 reps |
| 8 | Seated Calf Raise | 3 | 12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Noemi 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 8 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.
Noemi PPL is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Noemi 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
