IntermediateFree

Ed's PPL

Transform your physique in just 40 minutes a day with Ed's PPL—your 8-week journey to strength and confidence starts here!

Eduardo Harboe· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

40 min

**Ed's PPL** is an 8-week program designed for both novice and intermediate lifters, focusing on bodybuilding principles to help you build strength and muscle. With 24 training sessions scheduled over the duration, you'll engage in a balanced routine that includes push, pull, and leg workouts, each tailored to maximize hypertrophy. Expect to spend around 40 minutes per session, utilizing equipment typically found in a garage gym. Get ready to challenge yourself and see significant gains in your physique!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

11.7%

Quadriceps

8.8%

Front Delts

8.2%

Triceps

8.2%

Hamstrings

8.2%

Lats

8.2%

Glutes

7.6%

Biceps

6.7%

Abs

6.2%

Chest

5.9%

Middle Delts

4.1%

Forearms

3.5%

Abductors

3.2%

Adductors

3.2%

Rear Delts

2.9%

Calves

2.3%

Lower Back

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Pull-Up (Weighted)	3	6–8 reps
2	Chest Supported Row (Machine)	2	8–10 reps
3	Seated Row (Cable)	2	10–12 reps
4	Rear Delt Fly (Cable)	2	10–12 reps
5	Bayesian Curl	2	10–12 reps
6	Preacher Curl (Dumbbell)	1	10–12 reps
7	Farmer's Walk (Weighted)	2	0.5 min

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	3	6–8 reps
2	Shoulder Press (Machine)	2	8–10 reps
3	Chest Fly (Cable)	2	8–10 reps
4	Lu Raise	2	10–12 reps
5	Overhead Tricep Extension (Cable)	2	8–10 reps
6	Decline Crunch (Weighted)	3	10–12 reps

#	Exercise	Sets	Reps
1	Lying Leg Curl	2	8–10 reps
2	Squat (Smith Machine)	3	6–8 reps
3	Romanian Deadlift (Barbell)	3	6–8 reps
4	Leg Extension	2	8–10 reps
5	Standing Calf Raise	2	6–8 reps
Superset
6A	Hip Adductor (Machine)	2	10–12 reps
6B	Hip Abductor (Machine)	2	10–12 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, Ed's 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 garage 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 40 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.

Ed's 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.

Ed's 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

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

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

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android