ppl ali abed
Its from a video cbym posted couple of years ago
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5–8 reps | 80% |
| 1 | 5–8 reps | 70% | ||
| 2 | Single Arm Shoulder Press | 3 | 10–12 reps | 70% |
| Superset | ||||
| 3A | Chest Fly (Cable) | 3 | 10–12 reps | 70% |
| 3B | Tricep Extension (Cable) | 4 | 7–10 reps | 70% |
| 4 | Lateral Raise (Dumbbell) | 4 | 10–12 reps | 80% |
| 5 | Dip (Bodyweight) | 1 | AMRAP | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lat Pulldown | 3 | 8–10 reps | 70% |
| 1B | Lat Pulldown | 2 | 8 reps | 30% |
| 2 | Incline Curl (Dumbbell) | 4 | 10–12 reps | 70% |
| 3 | Pull-Up (Bodyweight) | 1 | AMRAP | 80% |
| 4 | Bent Over Row (Barbell) | 2 | 8 reps | 30% |
| 2 | 7 reps | 80% | ||
| 1 | 10 reps | 70% | ||
| Superset | ||||
| 5A | Bicep Curl (EZ Bar) | 1 | 1 min | 90% |
| 5B | Bicep Curl (EZ Bar) | 2 | 8–10 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lunge (Dumbbell) | 3 | 8 reps | 30% |
| 1B | Lunge (Dumbbell) | 3 | 12–15 reps | 70% |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 2 | 88 reps | 30% |
| 2B | Romanian Deadlift (Barbell) | 3 | 10–12 reps | 70% |
| 3 | Hip Thrust (Machine) | 3 | 10–12 reps | 70% |
| 4 | Calf Raise (Leg Press) | 6 | 10–12 reps | 70% |
| Superset | ||||
| 5A | Hamstring Curl | 2 | 8–10 reps | 70% |
| 5B | Hamstring Curl | 2 | 1 min | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 8–10 reps | 70% |
| 2 | Shoulder Press (Machine) | 3 | 10–12 reps | 70% |
| Superset | ||||
| 3A | Pec Deck (Machine) | 2 | 1 min | 80% |
| 3B | Pec Deck (Machine) | 1 | 8–10 reps | 70% |
| 4 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | 70% |
| Superset | ||||
| 5A | Push Up | 3 | AMRAP | 90% |
| 5B | Lateral Raise (Dumbbell) | 4 | 10–12 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | 30% |
| Superset | ||||
| 2A | Rack Pull (Barbell) | 2 | 8–10 reps | 90% |
| 2B | Rack Pull (Barbell) | 2 | 8 reps | 30% |
| 3 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | 70% |
| 4 | Lat Pulldown | 3 | 10–12 reps | 70% |
| 5 | Bicep Curl (Cable) | 3 | 10–12 reps | 70% |
| 6 | Seated Row (Cable) | 2 | 20+ reps | 80% |
| 7 | Bicep Curl (Dumbbell) | 1 | 1–2 min | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 3 | 8 reps | 30% |
| 1B | Squat (Barbell) | 3 | 8–10 reps | 70% |
| 1C | Squat (Barbell) | 1 | 4–6 reps | 90% |
| Superset | ||||
| 2A | Calf Raise (Bodyweight) | 2 | AMRAP | 80% |
| 2B | Leg Press | 2 | 1 min | 80% |
| 3 | Hip Adductor (Machine) | 4 | 10–12 reps | 80% |
| 4 | Calf Raise (Machine) | 2 | 10–12 reps | 80% |
| Superset | ||||
| 5A | Leg Extension | 2 | AMRAP | 90% |
| 5B | Leg Extension | 2 | 10–12 reps | 80% |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ppl ali abed is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
ppl ali abed 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ppl ali abed 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.
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