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PPL X UPPER-LOWER (The Goat)

Programa de entrenamiento de fuerza-hipertrofia para levantadores avanzados

Diego Patiño (Diego PL)· Feb 2025

16athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Advanced

Goal

Muscle, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

90 min

This advanced training program is designed to help you gain strength and muscle mass. Perfect for those with some weightlifting experience, this program has easy-to-follow workouts that gradually increase in intensity, making sure you see progress without feeling overwhelming.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

11.2%

Triceps

9.8%

Chest

9.2%

Quadriceps

8.9%

Biceps

8.8%

Upper Back

8.1%

Front Delts

Hamstrings

7.4%

Lats

5.4%

Middle Delts

5.2%

Calves

5.1%

Lower Back

3.1%

Abs

2.5%

Rear Delts

2.4%

Adductors

2.3%

Forearms

1.4%

Abductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8–12 reps	@8.5
		1	8–12 reps	@9.5
2	Incline Bench Press (Smith Machine)	1	8–12 reps	@8.5
		1	8–12 reps	@9.5
3	Lateral Raise (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
4	Overhead Tricep Extension (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
5	Bayesian Curl	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
6	Chest Fly (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
7	Seated Wide-Grip Row (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
8	Rear Delt Fly (Cable)	1	8–12 reps	@8.5
		1	8–12 reps	@9.5
9	Single Arm Tricep Extension (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
10	Hammer Curl (Cable)	1	8–12 reps	@8.5
		1	8–12 reps	@9.5
11	Single Arm High Row (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
12	Cable Crossover	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
13	Front Raise	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
14	Upright Row (Cable)	1	15 reps	@8.5
		1	15 reps	@9.5
15	Back Extension	2	15 reps	@8.5
		1	15 reps	@9.5
16	Preacher Curl (Dumbbell)	1	8–12 reps	@8.5
		1	8–12 reps	@9.5
17	Dip (Weighted)	1	8–12 reps	@8.5
		1	8–12 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Pendlay Row	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
2	Incline Curl (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
3	Dumbbell Row	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
4	Preacher Curl (EZ Bar)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
5	Lying Pullover (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
6	Hammer Curl	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
7	Face Pull	2	10–15 reps	@8.5
		1	10–15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
2	Seated Shoulder Press (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@9
3	Skull Crusher (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
4	Incline Bench Press (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
5	JM Press	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
6	Lateral Raise (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@9
7	Chest Fly (Machine)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
8	V-Handle Tricep Pushdown (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	8–12 reps	@8
		1	8–12 reps	@9
2	Romanian Deadlift (Barbell)	2	8–12 reps	@8
		1	8–12 reps	@9
3	Bulgarian Split Squat (Dumbbell)	2	8–12 reps	@8
		1	8–12 reps	@9
4	Hack Squat	2	8–12 reps	@8
		1	8–12 reps	@9
5	Hip Thrust (Barbell)	2	8–12 reps	@8
		1	8–12 reps	@9
6	Calf Raise (Leg Press)	2	15–20 reps	@8.5
		1	15–20 reps	@9.5
7	Step-Up (Weighted)	2	8–12 reps	@8
		1	8–12 reps	@9
8	Seated Calf Raise	2	15–20 reps	@8.5
		1	15–20 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Hip Adductor (Machine)	2	12–15 reps	@8.5
		1	12–15 reps	@9.5
2	Hip Abductor (Machine)	2	12–15 reps	@8.5
		1	12–15 reps	@9.5
3	Squat (Smith Machine)	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
4	Leg Extension	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
5	Leg Curl	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
6	Single Leg Press	2	8–12 reps	@8.5
		1	8–12 reps	@9.5
7	Glute Kickback	2	12–15 reps	@8.5
		1	12–15 reps	@9.5
8	Calf Raise (Leg Press)	2	12–15 reps	@8.5
		1	12–15 reps	@9.5
9	Seated Calf Raise	2	12–15 reps	@8.5
		1	12–15 reps	@9.5

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PPL X UPPER-LOWER (The Goat) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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 X UPPER-LOWER (The Goat) 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL X UPPER-LOWER (The Goat) 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android