LPPLU
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Belt Squat | 3 | 8 reps | @7 |
| 2 | Hack Squat | 3 | 12 reps | @7 |
| 3 | Single Leg Press | 3 | 15 reps | @7 |
| Superset | ||||
| 4A | Leg Extension | 2 | 12 reps | @7 |
| 4B | Hamstring Curl | 2 | 12 reps | @7 |
| 5 | Walking Lunge | 2 | 12 reps | @7 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 7 | Lateral Raise (Cable) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @7 |
| 2 | Barbell Row | 3 | 10 reps | @7 |
| 3 | Lat Pulldown (Single Arm Machine) | 4 | 12 reps | @7 |
| 4 | Pullover (Machine) | 3 | 15 reps | @7 |
| 5 | Seated Row (Machine) | 4 | 12 reps | @7 |
| 6 | Upright Row (Barbell) | 3 | 12 reps | @7 |
| 7 | Standing Calf Raise | 3 | 15 reps | @7 |
| 8 | Hanging Leg Raise | 3 | 30 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 8 reps | @7 |
| 2 | Bench Press (Machine) | 3 | 10 reps | @7 |
| 3 | Bench Press (Wide Grip) | 3 | 15 reps | @7 |
| 4 | Chest Fly (Machine) | 3 | 15 reps | @7 |
| 5 | Seated Dip (Machine) | 3 | 12 reps | @7 |
| Superset | ||||
| 6A | Tricep Extension (Cable) | 2 | 15 reps | @7 |
| 6B | Single Arm Tricep Extension (Cable) | 2 | 15 reps | @7 |
| 7 | Hammer Curl (Cable) | 3 | 12 reps | @7 |
| Superset | ||||
| 8A | Bicep Curl (Cable) | 2 | 15 reps | @7 |
| 8B | Single Arm Bicep Curl (Cable) | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps | @7 |
| 2 | Glute Bridge (Machine) | 3 | 10 reps | @7 |
| 3 | Front Squat (Machine) | 3 | 12 reps | @7 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 2 | 15 reps | @7 |
| 4B | Hip Abductor (Machine) | 2 | 15 reps | @7 |
| 5 | Hamstring Curl | 3 | 15 reps | @7 |
| 6 | Leg Extension | 3 | 15 reps | @7 |
| Superset | ||||
| 7A | Face Pull | 2 | 15 reps | @7 |
| 7B | Lateral Raise (Cable) | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 8 reps | @7 |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Dip (Assisted) | 3 | 10 reps | @7 |
| 4 | Pull-Up (Assisted) | 3 | 10 reps | @7 |
| 5 | Seated Row (Machine) | 3 | 10 reps | @7 |
| 6 | Hammer Curl (Cable) | 3 | 10 reps | @7 |
| 7 | Seated Calf Raise | 3 | 15 reps | @7 |
| 8 | Abs Crunch (Machine) | 3 | 30 reps | @7 |
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, LPPLU 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 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 120 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.
LPPLU 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
LPPLU 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
