Advanced PPL
Hypertrophy programme
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 5 | Front Raise | 3 | 0 reps |
| 6 | Close Grip Bench Press (Smith Machine) | 3 | 0 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 8 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| 9 | Leg Raise (Captain's Chair) | 2 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Leg Press (45 Degrees) | 3 | 0 reps |
| 4 | Leg Extension | 3 | 0 reps |
| 5 | Seated Hamstring Curl | 3 | 0 reps |
| 6 | Calf Raise (Leg Press) | 3 | 0 reps |
| 7 | Standing Calf Raise | 3 | 0 reps |
| 8 | Decline Sit Up (Weighted) | 2 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 0 reps |
| 2 | Bent Over Row (Barbell) | 3 | 0 reps |
| 3 | Seated Row (Cable) | 3 | 0 reps |
| 4 | Face Pull | 3 | 0 reps |
| 5 | Bicep Curl (Barbell) | 3 | 0 reps |
| 6 | Hammer Curl | 3 | 0 reps |
| 7 | Concentration Curl | 3 | 0 reps |
| 8 | Leg Raise (Captain's Chair) | 2 | 25 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3–5 reps | @10 |
| 2 | Front Squat (Barbell) | 3 | 0 reps | — |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps | — |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps | — |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 3 | 0 reps | — |
| 7 | Seated Row (Machine) | 3 | 0 reps | — |
| 8 | Bicep Curl (Barbell) | 3 | 0 reps | — |
| 9 | Calf Raise (Leg Press) | 3 | 0 reps | — |
| 10 | Decline Sit Up (Weighted) | 2 | 25 reps | — |
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, Advanced 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 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 80 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.
Advanced PPL 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.
Advanced 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
