PPL/UL Chest 3x
This is a 5x workout week, utilizing a PPL/UL. However, hitting chest 3x a week for better growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 2 | Leg Extension | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 3 | Hack Squat | 2 | 5–8 reps |
| 4 | Stiff Leg Deadlift | 2 | 5–9 reps |
| 5 | Hip Abductor (Machine) | 2 | 5–10 reps |
| 6 | Calf Raise (Machine) | 2 | 5–10 reps |
| 7 | Incline Bench Press (Smith Machine) | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 8 | Pec Deck (Machine) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 2 | Hammer Curl (Cable) | 2 | 5–9 reps |
| 3 | Wide Grip Lat Pulldown | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 4 | T-Bar Row | 2 | 5–9 reps |
| 5 | Single Arm Iso Row | 2 | 5–9 reps |
| 6 | Reverse Pec Deck | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 2 | Chest Fly (Cable) | 3 | 5–9 reps |
| 3 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 4 | Shoulder Press (Plate Loaded) | 2 | 5–9 reps |
| 5 | Single Arm Pushdown | 2 | 5–9 reps |
| 6 | JM Press | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 2 | Leg Extension | 1 | 10–15 reps |
| 2 | 5–9 reps | ||
| 3 | Hack Squat | 2 | 5–8 reps |
| 4 | Stiff Leg Deadlift | 2 | 5–9 reps |
| 5 | Hip Abductor (Machine) | 2 | 5–10 reps |
| 6 | Calf Raise (Machine) | 2 | 5–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Pec Deck (Machine) | 2 | 5–9 reps |
| 3 | Wide Grip Lat Pulldown | 2 | 5–9 reps |
| 4 | Single Arm Row (Cable) | 2 | 5–9 reps |
| 5 | Preacher Curl (Barbell) | 2 | 5–9 reps |
| 6 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 8 | Hammer Curl (Cable) | 1 | 5–9 reps |
| 9 | Reverse Pec Deck | 2 | 5–9 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL/UL Chest 3x is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
PPL/UL Chest 3x is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL/UL Chest 3x 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
