Ultimate PPL Tweaked
Ultimate hypertrophy program tweaked for limited equipment, using to prepare for high altitude mountaineering.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 10 reps | @6 |
| 3 | 10 reps | @9.5 | ||
| 2 | Squat (Paused) | 1 | 5 reps | @6 |
| 2 | 5 reps | @8.5 | ||
| 3 | Romanian Deadlift (Dumbbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 3 | 10 reps | @8.5 | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 10 reps | @6 |
| 2 | 10 reps | @8.5 | ||
| 5 | Standing Calf Raise | 1 | 12 reps | @6 |
| 4 | 12 reps | @10 | ||
| 6 | Cable Crunch | 1 | 10 reps | @6 |
| 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | @6 |
| 1 | 6 reps | @6.5 | ||
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @9 | ||
| 2 | Larsen Press (Barbell) | 2 | 10 reps | @8.5 |
| 3 | Arnold Press | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 3 | 10 reps | @9 | ||
| 4 | Cable Crossover | 1 | 15 reps | @7 |
| 2 | 15 reps | @9.5 | ||
| 5 | Cross Body Cable Y Raise | 1 | 15 reps | @7.5 |
| 3 | 15 reps | @9 | ||
| 6 | Tricep Pushdown (Cable) | 1 | 8 reps | @7 |
| 3 | 8 reps | @9.5 | ||
| 7 | N1 Style Cross Body Tricep Extension | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 6 reps | @6 |
| 1 | 8 reps | @6.5 | ||
| 1 | 10 reps | @7.5 | ||
| 2 | 10 reps | @10 | ||
| 1 | 5 reps | @6 | ||
| 2 | Chest Supported Row (Machine) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 3 | 10 reps | @8.5 | ||
| 3 | Dumbbell Bench Pullover | 1 | 10 reps | @7 |
| 2 | 10 reps | @9.5 | ||
| 4 | Face Pull | 1 | 15 reps | @7 |
| 3 | 15 reps | @9.5 | ||
| 5 | Bicep Curl (EZ Bar) | 1 | 8 reps | @7 |
| 3 | 8 reps | @9.5 | ||
| 6 | Preacher Curl (EZ Bar) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @6 |
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @7.5 | ||
| 1 | 5 reps | @8.5 | ||
| 2 | Romanian Deadlift (Dumbbell) | 2 | 8 reps | @8.5 |
| 3 | Lunge (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 4 | 12 reps | @8.5 | ||
| 4 | Leg Curl | 1 | 10 reps | @7.5 |
| 3 | 10 reps | @8.5 | ||
| 5 | Leg Extension | 1 | 10 reps | @7.5 |
| 3 | 10 reps | @8.5 | ||
| 6 | Standing Calf Raise | 1 | 15 reps | @8 |
| 4 | 15 reps | @9.5 | ||
| 7 | Hanging Leg Raise | 1 | 12 reps | @7 |
| 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 8 reps | @6 |
| 1 | 6 reps | @7 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 5 reps | @8.5 | ||
| 1 | 12 reps | @8.5 | ||
| 2 | Shoulder Press (Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 3 | 10 reps | @8.5 | ||
| 3 | Skull Crusher (Barbell) | 1 | 8 reps | @7 |
| 3 | 8 reps | @8.5 | ||
| 4 | Chest Fly (Cable) | 1 | 12 reps | @7.5 |
| 3 | 12 reps | @9.5 | ||
| 5 | Lateral Raise (Cable) | 1 | 20 reps | @7.5 |
| 3 | 20 reps | @9.5 | ||
| 6 | Front Raise | 1 | 15 reps | @7.5 |
| 2 | 15 reps | @9.5 | ||
| 7 | Narrow Push Up | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 6 reps | @6.5 |
| 1 | 8 reps | @7.5 | ||
| 3 | 12 reps | @8.5 | ||
| 2 | Pull-Up (Bodyweight) | 1 | AMRAP | @10 |
| 3 | Kroc Row | 1 | 12 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 3 | 10 reps | @8.5 | ||
| 4 | Shrug (Dumbbell) | 1 | 10 reps | @7.5 |
| 3 | 10 reps | @9.5 | ||
| 5 | Reverse Pec Deck | 1 | 10 reps | @7.5 |
| 3 | 10 reps | @9.5 | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 10 reps | @7.5 |
| 3 | 10 reps | @9.5 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ultimate PPL Tweaked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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.
Ultimate PPL Tweaked 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ultimate PPL Tweaked 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
