Intermediate–AdvancedFree

High Intensity PPL

Jeff J.· Apr 2024

10athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

30 min

High Intensity Push/Pull/Legs There are several solid approaches to High Intensity Training. This program is based upon the rest/pause approach used by Jordan Peters and in DoggCrapp Training. It's designed for Intermediate or Advanced lifters - frequency is lower than is ideal for most newer lifters (less than 2 years). Due to the relatively low frequency and volume, the intensity NEEDS to be very high. No reps should be left in the tank on rest/pause sets. On exercises that have straight sets prescribed, aim for an RPE of 8 to 9. Workouts will be short (often around 30 minutes) due to the extensive use of rest/pause sets where there are only 45 seconds rest between sets. This makes it a great fit for those that have limited time available for workouts. Individual workouts are designed with a mixture of Heavy, Light, and Medium intensity lifts in varying rep ranges. Lifts are also organized in an intentional order, to assure that you're as fresh as possible for the most demanding lifts. Most people should be able to run this program without planned deloads (take an extra day of rest if/when you need it), and it can be run for an extended period of time (years). Exercises where a rep range and RPE range are provided are meant to be done in a traditional straight set manner. Take 2-5 rest minutes between sets. When you reach the top end of the rep range for both sets you should increase the weight used. Feel free to modify rep ranges slightly. For example, Bench Press is programmed for 6-8 reps, but could be done from anywhere between 3 and 12 depending upon your goals. Exercises that use rest/pause are listed to be done as AMRAP with RPE 10. The instructions for each day tell you your goal rep range for each exercise for the 3 sets combined. Once you reach or exceed the top end of the range you should increase the weight used. Don't worry about picking the perfect weight right away. If you end up under or over the goal range then adjust the weight used accordingly the next time you do that exercise. Swap out exercises when you've stalled (not adding reps or weight, and no noticeable improvement in how fast reps move for a minimum of 3 consecutive times). Alternative exercises CAN be used. Unfortunately there's not a great way to provide a list of good alternatives for all exercises. Use your best judgement. If specific guidance is wanted/needed, feel free to start up a thread on the BoostCamp SubReddit with the name of this program included in the title. I check it somewhat regularly and will be happy to help out with any questions that might come up. I’m

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

20.1%

Lats

14.5%

Triceps

10.4%

Front Delts

9.3%

Biceps

8.9%

Chest

5.9%

Hamstrings

5.9%

Middle Delts

4.5%

Quadriceps

3.7%

Glutes

3.7%

Forearms

3.3%

Rear Delts

3.3%

Abs

Lower Back

1.9%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	6–8 reps	@8–10
2	Bulldozer Lateral Raise	6	AMRAP	@10
3	Behind The Neck Press - Seated	3	AMRAP	@10
4	French Press	3	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Meadow Row	6	AMRAP	@10
2	Hammer Curl	3	AMRAP	@10
3	Lat Pulldown (Close Grip)	3	AMRAP	@10
4	Monkey Row	3	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Walking Lunge (Dumbbell)	2	8–12 reps	@8–10
2	Good Morning	2	6–8 reps	@8–10
3	Donkey Calf Raise (Cable)	3	10–15 reps	@8–10
4	Face Pull	3	12–15 reps	@8–10

#	Exercise	Sets	Reps	Intensity
1	Pin Bench Press (Close Grip)	3	AMRAP	@10
2	High Pull	3	AMRAP	@10
3	Incline Fly Press (Dumbbell)	3	AMRAP	@10
4	6-Ways	3	6–10 reps	@8–10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	3	AMRAP	@10
2	EZ Bar Cable Curl	3	AMRAP	@10
3	Seated Row (Cable)	3	AMRAP	@10
4	Wrist Curls	3	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	High Bar Squat (Barbell)	2	4–6 reps	@8–10
2	Skiers	3	AMRAP	@10
3	Single Leg Standing Hamstring Curl	6	AMRAP	@10
4	Donkey Calf Raise (Cable)	3	10–15 reps	@8–10

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, High Intensity 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 garage 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 30 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.

High Intensity 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.

High Intensity 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.

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