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Andy’s back to the gym, PPL

Hypertrophy training to build size and muscle fast using basic equipment most gyms will have

· Feb 2025

1athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate, Beginner, Advanced

Goal

Women's

Equipment

Garage Gym

Session length

70 min

I’m getting back into the gym after a decent time off, wanting to take advantage of all the gains I can get (leaving nothing on the table). This push pull legs programme is pretty basic but hits all areas it needs to and is easily scalable. Everything is broken down to 3-4 sets per exercise and each set will include somewhere between 8 and 15 reps. Take advantage of this and push it hard, 1 or two reps before failure, if you don’t feel that then increase the weight. This makes it easy to keep track of the progress and to take full advantage of progressive overload. The rep range is there so that if you get to the upper end and still have some gas in the tank then increase the load to the point that the lower end of the Teo range is getting much harder to complete, once that weight is in the upper end then increase it yet again. Enjoy!!

Who it's for

Athletes of all experience levels

Athletes focused on women's

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

12.4%

Triceps

11.6%

Chest

11.2%

Lats

8.8%

Front Delts

8.6%

Biceps

8.3%

Abs

Middle Delts

6.1%

Quadriceps

6.1%

Hamstrings

4.4%

Glutes

3.9%

Rear Delts

3.3%

Calves

2.8%

Lower Back

2.2%

Forearms

1.4%

Adductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	8–10 reps	@7.5
		1	8–10 reps	@8.5
		1	8–10 reps	@9.5
		1	8–10 reps	@10
2	Bench Press (Barbell)	4	8–10 reps	@8
3	Pec Deck (Machine)	1	12–15 reps	@7.5
		1	12–15 reps	@8
		1	12–15 reps	@9
4	Overhead Press (Barbell)	1	10–12 reps	@8.5
		1	10–12 reps	@9
		1	10–12 reps	@9.5
5	Lateral Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8.5
		1	12–15 reps	@9
6	Overhead Tricep Extension (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8.5
		1	10–12 reps	@9
7	Tricep Extension (Cable)	2	8–10 reps	@9.5
		1	8–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8–10 reps	@7
		1	8–10 reps	@8
		2	8–10 reps	@9.5
2	Standing Pullover (Cable)	4	8–10 reps	@8
3	Barbell Row	2	8–10 reps	@8.5
		2	8–10 reps	@9
4	Shrug (Dumbbell)	3	12–15 reps	@9.5
5	Reverse Pec Deck	3	12–15 reps	@8.5
6	Hammer Curl	2	10–12 reps	@9.5
		1	10–12 reps	@10
7	Preacher Curl (EZ Bar)	3	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	1	8–10 reps	@7.5
		2	8–10 reps	@8
2	Romanian Deadlift (Barbell)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@9.5
3	Leg Extension	1	10–12 reps	@8.5
		1	10–12 reps	@9
		1	10–12 reps	@9.5
4	Standing Calf Raise	1	10–12 reps	@8
		1	10–12 reps	@8.5
		1	10–12 reps	@9
5	Decline Crunch	3	AMRAP	@10
6	Hanging Leg Raise	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	8–10 reps	@8.5
		2	8–10 reps	@9
2	Chest Press (Machine)	2	8–10 reps	@8.5
		2	8–10 reps	@9
3	Chest Fly (Cable)	3	12–15 reps	@8.5
4	Seated Shoulder Press (Dumbbell)	3	10–12 reps	@8.5
5	Lateral Raise (Dumbbell)	3	12–15 reps	@9
6	Tricep Extension (Cable)	2	8–10 reps	@8.5
		1	8–10 reps	@9
7	Skull Crusher (Barbell)	3	10–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Close Grip)	2	8–10 reps	@9.5
		1	8–10 reps	@8.5
		1	8–10 reps	@7.5
2	Seated Row (Cable)	3	10–12 reps	@8.5
3	Dumbbell Row	4	8–10 reps	@9
4	Shrug (Barbell)	4	12–15 reps	@8.5
5	Rear Delt Fly (Cable)	3	12–15 reps	@8
6	Bicep Curl (Barbell)	2	10–12 reps	@8.5
		1	10–12 reps	@9.5
7	Hammer Curl	2	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	1	8–10 reps	@7.5
		2	8–10 reps	@8
2	Romanian Deadlift (Barbell)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@9.5
3	Leg Extension	1	10–12 reps	@8.5
		1	10–12 reps	@9
		1	10–12 reps	@9.5
4	Standing Calf Raise	1	10–12 reps	@8
		1	10–12 reps	@8.5
		1	10–12 reps	@9
5	Hanging Leg Raise	3	AMRAP	@10
6	Decline Crunch	3	AMRAP	@10

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, Andy’s back to the gym, 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 16 weeks are fully unlocked.

This program is built around a garage 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.

Andy’s back to the gym, 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Andy’s back to the gym, 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

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Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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