Homebrew PPL/UL
Get wham af at any level.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Slight Incline Bench (smith) | 3 | 8–12 reps | @9 |
| 2 | Chest Fly (Cable) | 3 | 8–12 reps | @9 |
| 3 | Lateral Raise (Cable) | 3 | 8–12 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| 5 | Seated Calf Raise | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps | @9 |
| 2 | Single Arm High Row (Cable) | 3 | 8–12 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | @9 |
| 4 | Yates Row | 3 | 8–12 reps | @9 |
| 5 | Shrug (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 8–12 reps | @9 |
| 2 | Seated Hamstring Curl | 3 | 8–12 reps | @9 |
| 3 | Leg Extension | 3 | 8–12 reps | @9 |
| 4 | Squat (Barbell) | 3 | 10–20 reps | @9 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @9 |
| 6 | Cable Crunch | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8–12 reps | @9 |
| 2 | Flat Cable Fly | 3 | 8–12 reps | @9 |
| 3 | Standing Pullover (Cable) | 3 | 8–12 reps | @9 |
| 4 | Single Arm Row (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Rear Delt Fly (Cable) | 3 | 8–12 reps | @9 |
| 7 | Single Arm Pushdown | 3 | 8–12 reps | @9 |
| 8 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Hamstring Curl | 3 | 8–12 reps | @9 |
| 2 | Hamstring Bias RDL | 3 | 8–12 reps | @9 |
| 3 | Sissy Leg Press | 3 | 8–12 reps | @9 |
| 4 | Front Foot Elevated Split Squat (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Seated Calf Raise | 3 | 8–12 reps | @9 |
| 6 | Abs Crunch (Machine) | 3 | 8–12 reps | @9 |
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, Homebrew PPL/UL 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 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.
Homebrew PPL/UL 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Homebrew PPL/UL 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
