High Intensity PPL/MURPH
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chest Fly (Cable) | 3 | 0 reps |
| 1B | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 2 | Overhead Press (Barbell) | 2 | 0 reps |
| 3 | Incline Bench Press (Barbell) | 2 | 0 reps |
| 4 | Dip (Weighted) | 2 | 0 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps |
| Superset | |||
| 6A | Chest Fly (Dumbbell) | 2 | 0 reps |
| 6B | Lateral Raise (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chin-Up (Weighted) | 10 | 0 reps |
| 1B | Push Up | 10 | 0 reps |
| 1C | Squat (Bodyweight) | 10 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 2 | Lat Pulldown | 2 | 0 reps |
| 3 | Preacher Curl (Barbell) | 3 | 0 reps |
| 4 | Hammer Curl | 2 | 0 reps |
| 5 | Underhand Lat Pulldown | 2 | 0 reps |
| Superset | |||
| 6A | Face Pull | 3 | 0 reps |
| 6B | Shrug (Dumbbell) | 3 | 0 reps |
| 6C | Bicep Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chin-Up (Weighted) | 10 | 0 reps |
| 1B | Push Up | 10 | 0 reps |
| 1C | Squat (Bodyweight) | 10 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Leg Extension | 2 | 0 reps |
| 3 | Seated Hamstring Curl | 2 | 0 reps |
| Superset | |||
| 4A | Glute Kickback (Cable) | 3 | 0 reps |
| 4B | Standing Calf Raise | 3 | 0 reps |
| 5 | Decline Crunch | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chest Fly (Cable) | 3 | 0 reps |
| 1B | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 2 | Overhead Press (Barbell) | 2 | 0 reps |
| 3 | Incline Bench Press (Barbell) | 2 | 0 reps |
| 4 | Dip (Weighted) | 2 | 0 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps |
| Superset | |||
| 6A | Chest Fly (Dumbbell) | 2 | 0 reps |
| 6B | Lateral Raise (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 2 | Lat Pulldown | 2 | 0 reps |
| 3 | Underhand Lat Pulldown | 2 | 0 reps |
| 4 | Preacher Curl (Barbell) | 3 | 0 reps |
| 5 | Hammer Curl | 2 | 0 reps |
| Superset | |||
| 6A | Face Pull | 3 | 0 reps |
| 6B | Shrug (Dumbbell) | 3 | 0 reps |
| 6C | Bicep Curl (Dumbbell) | 3 | 0 reps |
Weeks 2–3 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/MURPH is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 90 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/MURPH is structured around 7 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 3 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/MURPH 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
