logo
BoostcampPNG
Community Programs›PPL × 2
PPL × 2
Intermediate–AdvancedFree

PPL × 2

High-volume PPL split focused on hypertrophy, progressive overload, and complete upper-lower development.

meloni victor
meloni victor· Jul 2025
Free on iOS & Android

Overview

Length
1 week
Days / week
6 days
Level
Intermediate, Advanced
Goal
Muscle
Equipment
Full Gym
Session length
100 min
This six-day Push Pull Legs (PPL) program is built for intermediate/advanced lifters focused on hypertrophy, with structured progression using RPE-based intensity and a mix of compound and isolation work. Chest, shoulders, and back are trained multiple times weekly with varied angles and tools (Smith machine, dumbbells, cables), while arms receive slightly higher volume without overpowering the program. Legs are trained through both compounds and isolations, with an optional second session for added volume. Delts, calves, and core are also directly targeted. It’s ideal for those aiming for a well-balanced, aesthetic physique with high effort, consistent overload, and smart recovery management.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
12.8%
Chest
12.8%
Biceps
10.1%
Upper Back
10%
Lats
8.1%
Hamstrings
8.1%
Front Delts
7.8%
Quadriceps
7.1%
Glutes
4.3%
Middle Delts
4.2%
Rear Delts
3.9%
Lower Back
3.5%
Forearms
3.2%
Abs
3.2%
Calves
1%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Smith Machine)18–12 reps@7–7.5
16–8 reps@8–8.5
14–6 reps@9–9.5
2Incline Bench Press (Smith Machine)26–8 reps@8–9
16–8 reps@8–9.5
3Chest Fly (Cable)210–15 reps@7.5–8.5
110–15 reps@8–9
110–15 reps@8–9.5
4Flat Dumbbell Static Hold21 min@10
5One Arm Lateral Raise (Cable)110–15 reps@7–8
110–15 reps@7.5–8.5
110–15 reps@8–9
Superset
6AOverhead Tricep Extension (Cable)28 reps@8.5
18 reps@9
6BTricep Rope Push Down (Cable)28 reps@9
18 reps@9.5
7Single Arm Tricep Extension (Cable)112 reps@9
112 reps@9.5
112 reps@10
#ExerciseSetsRepsLoad
1Lat Pulldown110–12 reps@6.5–7.5
18–10 reps@7.5–8.5
16–8 reps@8–9
16–8 reps@8.5–9.5
2Cable Low Row110–12 reps@7.5–8.5
110–12 reps@8–9
110–12 reps@8–9.5
3Standing Pullover (Cable)112–15 reps@7–8
112–15 reps@8–9
112–15 reps@8.5–9.5
4Pull-Up (Bodyweight)2AMRAP@10
5Single Arm Rear Delt Cable Fly112–15 reps@7–8
112–15 reps@7.5–8.5
112–15 reps@8.5–9
6Hammer Curl (Cable)18–12 reps@8–9
18–10 reps@8.5–9
16–8 reps@8.5–9.5
7Preacher Curl (Barbell)112 reps@8.5–9.5
112 reps@9–9.5
112 reps@9–10
#ExerciseSetsRepsLoad
1V Squat18 reps@7–8
16 reps@7.5–8.5
14 reps@8–9
13 reps@8.5–9.5
18 reps@8–9
2Leg Curl18–12 reps@7.5–8.5
18–12 reps@8–9
18–10 reps@8–9
3Leg Extension112 reps@8–9
112 reps@8.5–9.5
112 reps@9–10
4Lying Leg Curl110–12 reps@7.5–8.5
110–12 reps@8–9
18–10 reps@8–9
5Seated Calf Raise1AMRAP@10
6Abs Crunch (Bodyweight)115 min@10
#ExerciseSetsRepsLoad
1Bench Press (Dumbbell)18–12 reps@7.5–8.5
16–8 reps@8–9
16–8 reps@8.5–9.5
2Incline Bench Press (Dumbbell)38–12 reps@8–9
3Pec Deck (Machine)110–15 reps@7.5–8.5
210–15 reps@8–9
110–15 reps@8.5–9.5
4Dip (Bodyweight)2AMRAP@10
5Lateral Raise (Dumbbell)110–15 reps@9
18–12 reps@9.5
18–10 reps@9.5
6Overhead Tricep Extension (Cable)18–12 reps@8–9
18–10 reps@8.5–9.5
18–10 reps@9–10
7Tricep Kickback212 reps@8.5–9.5
112 reps@9–10
#ExerciseSetsRepsLoad
1Rack Pull (Barbell)16–10 reps@8
16–8 reps@8.5
14–6 reps@9
14–6 reps@9.5
2Standing Pullover (Cable)112 reps@8
112 reps@8.5
112 reps@9
112 reps@9.5
3Cable Low Row28–12 reps@8–9
18–12 reps@8.5–9.5
4Pull-Up (Bodyweight)1AMRAP@10
5Reverse Pec Deck112–15 reps@7.5–8.5
112–15 reps@8–9
112–15 reps@8.5–9
Superset
6AIncline Curl (Dumbbell)18 reps@8
18 reps@9
18 reps@9.5
6BHammer Curl (Dumbbell)18 reps@8.5
18 reps@9.5
18 reps@10
7Bicep Curl (EZ Bar)212 reps@9.5
112 reps@10
#ExerciseSetsRepsLoad
1V Squat18–10 reps@7–8
16–8 reps@7.5–8.5
14–6 reps@8–9
13–6 reps@8.5–9.5
2Step-Up (Weighted)112 reps@8.5
112 reps@9
112 reps@9.5
3Lying Leg Curl18–12 reps@7.5–8.5
18–10 reps@8–9
16–10 reps@8–9
16–8 reps@8.5–9.5
4Leg Extension112 reps@9
110 reps@9.5
18 reps@10
5Seated Calf Raise1AMRAP@10
6Cable Crunch112–15 reps@7.5–8.5
112–15 reps@8–9
110–15 reps@8–9
110–15 reps@8.5–9.5
18–12 reps@9–10

Common questions

Yes, PPL × 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 100 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 × 2 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL × 2 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

Boostcamp app
Auto-progressionWeights and targets update automatically based on how you perform.
Training logLog every set and track your weights automatically each session.
Progress trackingSee your strength gains over weeks and months with built-in analytics.
1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android