ppl
Transform your strength with this 18-week PPL program—unlock your potential and see real results with every rep, three times a week.i
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 2 | 8 reps | ||
| 2 | Pec Deck (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 3 | Shoulder Press (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 4 | Lateral Raise (Cable) | 1 | 12 reps |
| 2 | 8 reps | ||
| 5 | Face Pull | 3 | 8 reps |
| 6 | Single Arm Tricep Extension (Cable) | 1 | 12 reps |
| 2 | 8 reps | ||
| 7 | Tricep Extension (Machine) | 1 | 12 reps |
| 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 1 | 12 reps |
| 2 | 8 reps | ||
| 2 | Hammer Curl (Dumbbell) | 3 | 8 reps |
| 3 | Wide Grip Lat Pulldown | 1 | 12 reps |
| 2 | 8 reps | ||
| 4 | Chest Supported Row (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 5 | Single Arm Row (Cable) | 1 | 12 reps |
| 2 | 8 reps | ||
| 6 | Shrug (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps |
| 2 | Seated Hamstring Curl | 1 | 12 reps |
| 2 | 8 reps | ||
| 3 | Leg Extension | 1 | 12 reps |
| 2 | 8 reps | ||
| 4 | Seated Calf Raise | 1 | 12 reps |
| 2 | 8 reps | ||
| 5 | Hip Abductor (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 6 | Abs Crunch (Machine) | 3 | 12 reps |
| 7 | Hanging Leg Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 2 | 8 reps | ||
| 2 | Pec Deck (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 3 | Shoulder Press (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 4 | Lateral Raise (Cable) | 1 | 12 reps |
| 2 | 8 reps | ||
| 5 | Face Pull | 3 | 8 reps |
| 6 | Single Arm Tricep Extension (Cable) | 1 | 12 reps |
| 2 | 8 reps | ||
| 7 | Tricep Extension (Machine) | 1 | 12 reps |
| 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 1 | 12 reps |
| 2 | 8 reps | ||
| 2 | Hammer Curl (Dumbbell) | 3 | 8 reps |
| 3 | Wide Grip Lat Pulldown | 1 | 12 reps |
| 2 | 8 reps | ||
| 4 | Chest Supported Row (Machine) | 1 | 12 reps |
| 2 | 8 reps | ||
| 5 | Single Arm Row (Cable) | 1 | 12 reps |
| 2 | 8 reps | ||
| 6 | Shrug (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 0 reps |
| 2 | Leg Extension | 3 | 0 reps |
| 3 | RDL | 3 | 0 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 5 | Hip Abductor (Machine) | 3 | 0 reps |
| 6 | Abs Crunch (Machine) | 3 | 0 reps |
| 7 | Russian Twist | 3 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 18 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 10 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.
ppl 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
