6 Day PPL
PPL 6 times
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 2 | 7 reps | @9 |
| 2 | Shoulder Press (Machine) | 2 | 6 reps | @9 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 5 reps | @9 |
| 4 | Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 5 | One Arm Lateral Raise (Cable) | 1 | 15 reps | @10 |
| 6 | JM Press (Smith Machine) | 2 | 7 reps | @9 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 6 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Prayer | 2 | 8 reps | @9 |
| 2 | Lat Pulldown (Neutral Grip) | 2 | 6 reps | @9 |
| 3 | Seated Row (Cable) | 2 | 7 reps | @9 |
| 4 | T-Bar Row | 2 | 5 reps | @9 |
| 5 | Rear Delt Fly (Cable) | 2 | 15 reps | @9 |
| 6 | Preacher Curl (Dumbbell) | 2 | 6 reps | @9 |
| 7 | Hammer Curl (Cable) | 2 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 6 reps | @9 |
| 2 | Bench Press (Smith Machine) | 2 | 5 reps | @9 |
| 3 | Chest Fly (Machine) | 2 | 8 reps | @9 |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 7 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | 8 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 6 reps | @9 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 2 | 12 reps | @9 |
| 2 | Chest Supported Row (Machine) | 2 | 6 reps | @9 |
| 3 | Single Arm Row (Cable) | 2 | 7 reps | @9 |
| 4 | Seated Wide-Grip Row (Cable) | 2 | 6 reps | @9 |
| 5 | Rear Delt Fly (Machine) | 2 | 12 reps | @9 |
| 6 | Incline Curl (Dumbbell) | 2 | 8 reps | @9 |
| 7 | Bicep Curl (Cable) | 2 | 6 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 5 reps | @9 |
| 2 | Seated Hamstring Curl | 2 | 8 reps | @9 |
| 3 | Bulgarian Split Squat (Barbell) | 2 | 7 reps | @9 |
| 4 | Leg Press (45 Degrees) | 2 | 8 reps | @9 |
| 5 | Single Leg Extensions | 2 | 8 reps | @9 |
| 6 | Hip Adductor (Machine) | 2 | 6 reps | @9 |
| 7 | Calf Raise (Leg Press) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 8 reps | @9 |
| 2 | Seated Hamstring Curl | 2 | 6 reps | @9 |
| 3 | Hack Squat | 2 | 5 reps | @9 |
| 4 | Leg Press (45 Degrees) | 2 | 6 reps | @9 |
| 5 | Leg Extension | 2 | 12 reps | @9 |
| 6 | Calf Raise (Machine) | 3 | 12 reps | @9 |
| 7 | Back Extension | 2 | 8 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day 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 4 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.
6 Day 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Day 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
