Modified PLP
Sculpt your physique and unleash your strength in just 4 weeks with this intense upper-lower split — redefine your limits and see real results!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–9 reps | @8.5 |
| 2 | Chest Fly (Machine) | 3 | 10–18 reps | @9 |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 6–12 reps | @8 |
| 4 | Overhead Tricep Extension (Cable) | 2 | 12–18 reps | @9 |
| 5 | Pull-Up (Assisted) | 2 | 8–15 reps | @9 |
| 6 | Bicep Curl (Cable) | 2 | 12–20 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 2 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 2–4 reps | @9 |
| 2 | Leg Press | 4 | 8–12 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 4 | Hamstring Curl | 3 | 8–14 reps | @9 |
| 5 | Hip Adductor (Machine) | 3 | 10–14 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 6–10 reps | @8.5 |
| 2 | Single Arm Iso Row | 3 | 8–14 reps | @9 |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 8–14 reps | @9 |
| 4 | Chest Press (Machine) | 2 | 8–14 reps | @9 |
| 5 | Preacher Curl (Dumbbell) | 3 | 10–14 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 2 | 8–14 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 8–12 reps | @8.5 |
| 2 | Overhead Press (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Chest Press (Machine) | 3 | 10–14 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 2 | 10–15 reps | @9 |
| 5 | Chest Supported Row (Machine) | 2 | 10–14 reps | @8.5 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10–20 reps | @9 |
| 7 | Bicep Curl (Dumbbell) | 2 | 8–14 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 3–6 reps | @9 |
| 2 | Split Squat (Barbell) | 3 | 6–10 reps | @8.5 |
| 3 | Leg Extension | 4 | 10–15 reps | @9 |
| 4 | Hamstring Curl | 2 | 8–14 reps | @9 |
| 5 | Hip Adductor (Machine) | 3 | 10–14 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10–16 reps | @9 |
| 2 | Single Arm High Row (Cable) | 3 | 10–18 reps | @9 |
| 3 | Push Up | 1 | 12–20 reps | @9 |
| 4 | Ez Bar Row | 3 | 8–14 reps | @8.5 |
| 5 | Bicep Curl (Cable) | 2 | 8–14 reps | @9 |
| 6 | Front Raise | 2 | 8–14 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Modified PLP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Modified PLP 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modified PLP 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
