IntermediateFree

Haus Method (modified PPL)

Jake H.· May 2024

3athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

Modified push pull legs split with a focus on exercises that build an X-Frame that SCREAMS POWER. Aim is to force width in the shoulders and lats, while building thick strong quads and hams. This is a bulking program. We are eating in a surplus so we can enhance performance and not cause detriment to it. Don’t eat like a bird and don’t be a fat ass and I promise you will get jacked, stacked, and strong as MF.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Triceps

11%

Upper Back

10.6%

Biceps

10.5%

Chest

7.3%

Hamstrings

6.5%

Lats

6.5%

Abs

5.7%

Middle Delts

5.5%

Neck

5.5%

Glutes

5.1%

Quadriceps

4.9%

Forearms

4.7%

Front Delts

4.7%

Lower Back

Rear Delts

2.3%

Calves

1.8%

Olympic

1.8%

Adductors

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	1	15–20 reps	@6
		1	12–15 reps	@7
		3	6–15 reps	@9.5
2	Chest Fly (Cable)	1	15–20 reps	@6
		3	10–15 reps	@9.5
3	Hanging Leg Raise	3	10–12 reps	—
Superset
4A	Incline Bench Press (Dumbbell)	1	10–12 reps	@6
		3	7–12 reps	@9
4B	Rear Delt Swings	1	12–15 reps	@6
		3	12–15 reps	@9
5	Tricep Pushdown (Cable)	1	15–20 reps	@6.5
		3	7–12 reps	@9.5
6	Treadmill Walk	1	20–40 min	@6

#	Exercise	Sets	Reps	Load
1	T-bar Row Machine	1	10–12 reps	@6
		3	7–12 reps	@9
2	Lat Pulldown	1	12–15 reps	@6
		4	7–12 reps	@9
3	Snatch Grip Shrug	4	12–20 reps	@9.5
4	Plate Neck Curl	4	10–15 reps	@8
5	Dead Hang	3	1 min	—
6	Cardio Bike	1	20–40 min	@6.5
7	Bicep Curl (Barbell)	1	12–15 reps	@6
		3	7–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	1	15–20 reps	@6.5
		2	10–12 reps	@9
2	Hack Squat	1	10–15 reps	@6
		3	7–12 reps	@9
3	Pull-Up (Bodyweight)	1	0 reps	—
4	GHD Crunch	3	10–15 reps	@9
5	Seated Calf Raise	4	15–30 reps	@9.5
6	Lunge (Barbell)	3	8–12 reps	@9
7	Cardio Bike	1	40 min	@6

#	Exercise	Sets	Reps	Load
1	Super ROM Lateral Raise	1	10–15 reps	@6
		1	10–15 reps	@7
		3	10–15 reps	@9.5
2	Incline Smith Machine Bench Press	1	12–15 reps	@6
		3	7–12 reps	@9
3	Pec Deck (Machine)	1	12–15 reps	@6
		3	12–20 reps	@9.5
4	Reverse Pec Deck	1	12–15 reps	@6.5
		3	12–20 reps	@10
5	Plate Neck Curl	4	25 reps	@7
6	Lying Tricep Extension (Barbell)	1	15–20 reps	@6.5
		3	10–15 reps	@9
7	Cardio Bike	1	20–40 min	@6
8	Tricep Pushdown (Cable)	4	25 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Seated Wide-Grip Row (Cable)	1	12–20 reps	@6
		3	7–12 reps	@9
2	Lat Pulldown	1	15–20 reps	@6
		4	7–15 reps	@9
3	Shrug (Dumbbell)	1	12–20 reps	@6
		3	12–20 reps	@9
4	Seated alternating Dumbell Bicep Curl	4	8–12 reps	@9
5	Hammer Curl	4	8–12 reps	@9
		1	20–30 reps	@10
6	Seated Cable Wrist Curls	4	25 reps	@9
7	Cardio Bike	1	20–40 min	@6

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	7–12 reps	@6
		3	7–12 reps	@9
2	Back Extension	4	10–15 reps	@9
3	Hanging Leg Raise	4	10–15 reps	—
4	Dumbell Sumo Squat	3	10–20 reps	@9
Superset
5A	Bicep Curl (Cable)	1	12–20 reps	@6
		3	7–12 reps	@9
5B	Overhead Tricep Extension (Cable)	1	12–20 reps	@6
		3	7–12 reps	—
6	Cardio Bike	1	30–60 min	@6

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, Haus Method (modified PPL) 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 60 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.

Haus Method (modified PPL) 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.

Haus Method (modified PPL) 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

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