Trainer Winny Sample Ppl modified
Sample PPL from trainer winny youtube channel
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 3 | Leg Press | 3 | 12–20 reps |
| 4 | Leg Extension | 3 | 12–20 reps |
| 5 | Leg Curl | 3 | 12–20 reps |
| 6 | Glute Kickback | 3 | 15–20 reps |
| 7 | Standing Calf Raise | 3 | 15–20 reps |
| 8 | Cable Crunch | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5–8 reps |
| 1 | 8–12 reps | ||
| 2 | Lunge (Barbell) | 3 | 12–15 reps |
| 3 | Leg Extension | 1 | 12–1512 reps |
| 2 | 12–15 reps | ||
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 6 | Standing Calf Raise | 3 | 15–20 reps |
| 7 | Cable Crunch | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5–8 reps |
| 1 | 8–12 reps | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Chest Fly (Cable) | 3 | 12–20 reps |
| Superset | |||
| 5A | Lateral Raise (Cable) | 3 | 12–20 reps |
| 5B | Skull Crusher (Barbell) | 3 | 12–20 reps |
| Superset | |||
| 6A | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 6B | Tricep Pushdown (Cable) | 3 | 12–20 reps |
| 7 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5–8 reps |
| 1 | 8–12 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Chest Press (Machine) | 1 | 0 reps |
| 4 | Pec Deck (Machine) | 3 | 12–15 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 12–20 reps |
| 5B | Lateral Raise (Dumbbell) | 3 | 15–20 reps |
| Superset | |||
| 6A | Skull Crusher (Barbell) | 3 | 12–20 reps |
| 6B | Lateral Raise (Dumbbell) | 3 | 15–20 reps |
| 7 | Hanging Leg Raise | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| 2 | Seated Row (Cable) | 3 | 12–20 reps |
| 3 | Lat Pulldown | 3 | 12–15 reps |
| 4 | Face Pull | 3 | 15–20 reps |
| 5 | Shrug (Barbell) | 3 | 12–15 reps |
| 6 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 7 | Hammer Curl (Cable) | 3 | 12–20 reps |
| 8 | Concentration Curl | 3 | 8–12 reps |
| 9 | Back Extension | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps |
| 2 | Straight Arm Pulldown | 3 | 12–15 reps |
| 3 | T-Bar Row | 3 | 0 reps |
| 4 | Shrug (Barbell) | 3 | 12–20 reps |
| 5 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 6 | Preacher Curl (Barbell) | 3 | 12–15 reps |
| 7 | Hammer Curl | 3 | 12–15 reps |
| 8 | Reverse Pec Deck | 3 | 12–15 reps |
| 9 | Back Extension | 3 | 12–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Trainer Winny Sample Ppl modified is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Trainer Winny Sample Ppl modified 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Trainer Winny Sample Ppl modified 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.
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