Machine-light 6-day PPL (60 min each) — core temp
Transform your routine with this 6-day PPL program—ignite your core strength and elevate your fitness in just 5 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dead Hang | 2 | 1 min | @8 |
| 2 | Band Pull Apart | 2 | 15 reps | @8 |
| 3 | Pull-Up (Bodyweight) | 4 | 6 reps | @8 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 8 reps | @7.5 |
| 5 | Single Arm Row (Dumbbell) | 4 | 8 reps | @7.5 |
| Superset | ||||
| 6A | Single Arm Landmine Row | 3 | 8 reps | @7.5 |
| 6B | Face Pull | 3 | 12 reps | @7.5 |
| 7 | Hammer Curl | 3 | 10 reps | @8 |
| 8 | Farmer's Walk (Weighted) | 2 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Band Pull Apart | 2 | 12 reps | @7 |
| 2 | Bench Press (Dumbbell) | 4 | 6 reps | @7.5 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @7.5 |
| 4 | Landmine Press | 3 | 8 reps | @7.5 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 5B | Face Pull | 3 | 15 reps | @7 |
| 6 | Overhead Extension (Dumbbell) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pistol Squat | 1 | 5 reps | @8 |
| 2 | Hip Bridge March | 2 | 5 reps | @7.5 |
| 3 | Squat (Barbell) | 4 | 5 reps | @8 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @7.5 |
| Superset | ||||
| 5A | Walking Lunge | 3 | 10 reps | @7.5 |
| 5B | Leg Extension | 3 | 12 reps | @7 |
| 6 | Romanian Deadlift (Barbell) | 3 | 8 reps | @7 |
| 7 | Standing Calf Raise | 3 | 12 reps | @7.5 |
| 8 | Hanging Leg Raise | 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendlay Row | 4 | 6 reps | @7.5 |
| 2 | Single Arm Landmine Row | 3 | 8 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @8.5 |
| Superset | ||||
| 4A | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 4B | Incline Curl (Dumbbell) | 3 | 10 reps | @7.5 |
| 5 | Single Arm Farmer Carry | 2 | 0.5 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Side Plank | 1 | 0.5 min | @8 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @7 |
| 3 | Overhead Press (Barbell) | 3 | 6 reps | @8 |
| 4 | Arnold Press | 3 | 8 reps | @8.5 |
| Superset | ||||
| 5A | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @7 |
| 5B | Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 6 | Shrug (Barbell) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Glute Bridge (Bodyweight) | 2 | 5 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps | @7 |
| 3 | Hip Thrust (Barbell) | 4 | 8 reps | @8 |
| Superset | ||||
| 4A | Walking Lunge | 3 | 12 reps | @7 |
| 4B | Hamstring Curl | 3 | 10 reps | @7.5 |
| 5 | Standing Calf Raise | 3 | 12 reps | @7 |
| 6 | Pallof Press | 2 | 6 reps | @7 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Machine-light 6-day PPL (60 min each) — core temp is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 10 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.
Machine-light 6-day PPL (60 min each) — core temp 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Machine-light 6-day PPL (60 min each) — core temp 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
