Get Jacked PPL/UL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 8 reps | @9 |
| 2 | Cable Pullovers | 2 | 10 reps | @10 |
| 3 | T-Bar Row | 2 | 8 reps | @9 |
| 4 | High Row Machine | 2 | 8 reps | @9 |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 8 reps | @9 |
| 6 | Tricep Pushdown (Cable) | 3 | 8 reps | @10 |
| 7 | Rear Delt Fly (Machine) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 3 | 10 reps | @10 |
| 2 | Hack Squat | 3 | 8 reps | @9 |
| 3 | Leg Press | 2 | 8 reps | @9 |
| 4 | Leg Extension | 3 | 10 reps | @10 |
| 5 | Seated Hamstring Curl | 3 | 10 reps | @9 |
| 6 | Romanian Deadlift (Barbell) | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 6 reps | @9 |
| 3 | Chest Press (Machine) | 2 | 10 reps | @9 |
| 4 | Preacher Curl Machine | 3 | 10 reps | @10 |
| 5 | Hammer Curl | 3 | 10 reps | @10 |
| 6 | Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 7 | Lateral Raise (Dumbbell) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Arm Iso Row | 2 | 10 reps | @10 |
| 2 | Lat Pulldown | 3 | 10 reps | @9 |
| 3 | Incline Chest Press (Machine) | 3 | 10 reps | @9 |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps | @9 |
| 5 | Lateral Raise (Cable) | 4 | 10 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 10 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | @8 |
| 2 | Seated Hamstring Curl | 2 | 10 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @9 |
| Superset | ||||
| 4A | Leg Extension | 2 | 12 reps | @8 |
| 4B | Sissy Squat | 2 | — | @10 |
| 5 | Straight Leg Calf Raise | 3 | 10 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Get Jacked PPL/UL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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.
Get Jacked PPL/UL 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Get Jacked PPL/UL 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
