PPL Bodybuilding/ Hypertophy
Transform your physique in 12 weeks with this advanced PPL program—sculpt, define, and unleash your true strength in just 60 minutes a day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 6–8 reps | +5 lbs |
| 1 | 6–8 reps | +5 lbs | ||
| 1 | 6–8 reps | +5 lbs | ||
| 2 | Incline Chest Press (Machine) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 3 | Dip (Weighted) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 4 | Chest Fly (Machine) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 5 | Neutral Grip Dumbbell Bench Press | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 7 | Abs Crunch (Weighted) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 8 | Cardio | 1 | 5–15 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 6–8 reps | +5 lbs |
| 1 | 6–8 reps | +5 lbs | ||
| 1 | 6–8 reps | +5 lbs | ||
| 2 | Pull-Up (Weighted) | 1 | 6–8 reps | — |
| 1 | 6–8 reps | — | ||
| 3 | Lat Pulldown | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 4 | Lateral Raise (Machine) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 5 | Upright Row (Cable) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 6 | Bicep Curl (Machine) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 1 | 15–20 reps | — | ||
| 7 | Russian Twist (Dumbbell) | 1 | 15–20 reps | — |
| 1 | 15–20 reps | — | ||
| 8 | Cardio | 1 | 5–15 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Deadlift (Barbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3 | Single Leg Press | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 4 | Seated Calf Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Leg Extension | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Leg Curl | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 7 | Cardio | 1 | 5–15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 2 | Chest Press (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3 | Dip (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Chest Fly (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Neutral Grip Dumbbell Bench Press | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 7 | Abs Crunch (Weighted) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 8 | Cardio | 1 | 5–15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Pull-Up (Weighted) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 3 | Chest Supported Row (Machine) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Lateral Raise (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Upright Row (Cable) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Bicep Curl (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 7 | Russian Twist (Dumbbell) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 8 | Cardio | 1 | 5–15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Deadlift (Barbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3 | Seated Calf Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Leg Extension | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 5 | Leg Curl | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Cardio | 1 | 5–15 min |
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, PPL Bodybuilding/ Hypertophy 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 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.
PPL Bodybuilding/ Hypertophy 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.
PPL Bodybuilding/ Hypertophy 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
