Gargoyle science based
Evidence-based 5-day PPLUL hypertrophy program using top EMG-rated exercises, RPE-based progression, and joint-friendly variations.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @8–9 |
| 2 | Chest Press (Machine) | 3 | 10–12 reps | @8–9 |
| 3 | Chest Fly (Cable) | 3 | 12–15 reps | @9–10 |
| 4 | Seated Overhead Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 12–15 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @9 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 3 | 6–10 reps | @8–9 |
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps | @8–9 |
| 3 | Lat Pulldown | 3 | 10–12 reps | @8–9 |
| 4 | Face Pull | 3 | 15–20 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 6 | Hammer Curl (Cable) | 1 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 12–15 reps | @8 |
| 2 | Hack Squat | 3 | 6–10 reps | @9 |
| 3 | Walking Lunge (Dumbbell) | 2 | 24 reps | @8–9 |
| 4 | Leg Extension | 3 | 12–15 reps | @9–10 |
| 5 | Standing Calf Raise | 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 2 | Cable Crossover | 3 | 12–15 reps | @9 |
| 3 | Pullover (EZ Bar) | 3 | 10–12 reps | @8–9 |
| 4 | Seated Row (Machine) | 3 | 10–12 reps | @8–9 |
| 5 | Lateral Raise (Machine) | 3 | 15–20 reps | @9–10 |
| 6 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @8–9 |
| 2 | Hip Thrust (Barbell) | 3 | 10–12 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 4 | Leg Curl | 3 | 12–15 reps | @9 |
| 5 | Abs Crunch (Weighted) | 3 | 12–15 reps | @9 |
| 6 | Hanging Leg Raise | 2 | 10–15 reps | @8 |
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, Gargoyle science based 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 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 60 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.
Gargoyle science based 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gargoyle science based 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
