Golden Era PPL (Wesley Vissers)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 2 | Hack Squat | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @10 | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 15–20 reps | @9 |
| 4 | Lunge (Dumbbell) | 1 | 16 reps | @8 |
| 1 | 16 reps | @9 | ||
| 1 | 16 reps | @10 | ||
| 5 | Seated Calf Raise | 2 | 12 reps | @8 |
| 2 | 12 reps | @9 | ||
| 1 | 21 reps | @10 | ||
| 6 | Standing Calf Raise | 1 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Behind-the-Neck Lat Pulldown | 1 | 8–12 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 2 | Lat Pulldown | 1 | 8–12 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 3 | Underhand Lat Pulldown | 1 | 8–12 reps | @9 |
| 4 | Pullover (Dumbbell) | 1 | 15–20 reps | @9 |
| 5 | Rear Delt Fly (Dumbbell) | 5 | 15 reps | @8 |
| 6 | Face Pull | 2 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 7 | Concentration Curl | 1 | 8–12 reps | @9 |
| 8 | Preacher Curl (Barbell) | 1 | 8–12 reps | @9 |
| 9 | Bicep Curl (Barbell) | 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 3 | Incline Chest Fly (Dumbbell) | 1 | 8–12 reps | @9 |
| 4 | Dips Between Chairs | 1 | 8–12 reps | @9 |
| 5 | Dumbbell Bench Pullover | 1 | 8–12 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 1 | 25 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 7 | Overhead Extension (Dumbbell) | 1 | 8–12 reps | @9 |
| 8 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @9 |
| 9 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 2 | Seated Hamstring Curl | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 3 | Leg Press | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 4 | Single Leg Romanian Deadlift | 1 | 8–12 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 5 | Good Morning | 1 | 8–12 reps | @9 |
| 6 | Standing Calf Raise | 2 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 | ||
| 7 | Standing Calf Raise | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 2 | T-Bar Row | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 3 | Seated Row (Cable) | 1 | 8–12 reps | @9 |
| 4 | Lat Pulldown (Neutral Grip) | 1 | 8–12 reps | @8 |
| 5 | Rack Pull (Barbell) | 1 | 15–20 reps | @9 |
| 6 | Face Pull | 3 | 15 reps | @8 |
| 7 | Rear Delt Fly (Dumbbell) | 5 | 15 reps | @8 |
| 8 | Incline Curl (Dumbbell) | 1 | 8–12 reps | @9 |
| 9 | Preacher Curl (Barbell) | 1 | 8–12 reps | @9 |
| 10 | Bicep Curl (Barbell) | 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 2 | Bench Press (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 3 | Decline Bench Press (Barbell) | 1 | 8–12 reps | @8 |
| 4 | Chest Fly (Dumbbell) | 1 | 8–12 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 1 | 25 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Upright Row (Barbell) | 3 | 12–15 reps | @8 |
| 7 | French Press | 1 | 8–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 8 | Single Arm Overhead Tricep Extension | 1 | 8–12 reps | @9 |
| 9 | Single Arm Pushdown | 1 | 8–12 reps | @9 |
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, Golden Era PPL (Wesley Vissers) 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 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.
Golden Era PPL (Wesley Vissers) 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Golden Era PPL (Wesley Vissers) 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
