Salvin PPL
get big
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 2 | Chest Supported Row (Dumbbell) | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 3 | Pull-Up (Weighted) | 1 | 7–10 reps |
| 1 | 12–18 reps | ||
| 4 | Single Arm Row (Dumbbell) | 2 | 10–15 reps |
| 5 | Rear Delt Fly (Dumbbell) | 1 | 6–8 reps |
| 1 | 10–15 reps | ||
| 6 | Bicep Curl (EZ Bar) | 2 | 6–8 reps |
| 7 | Spider Curl | 2 | 7–10 reps |
| 8 | Incline Curl (Dumbbell) | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 9 | Wrist Curls | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 5–6 reps |
| 1 | 7–8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 5–6 reps |
| 1 | 7–10 reps | ||
| 3 | Fly Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 4 | AD Press | 1 | 5–6 reps |
| 1 | 7–10 reps | ||
| 5 | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 6 | JM Press | 2 | 7–10 reps |
| 7 | Tricep Extension (Barbell) | 2 | 7–10 reps |
| 8 | Skull Crusher (Dumbbell) | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 9 | Neck Extension | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rack Pull (Barbell) | 1 | 4–6 reps |
| 1 | 7–10 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 5–7 reps |
| 1 | 7–9 reps | ||
| 3 | Leg Curl | 1 | 8–12 reps |
| 4 | Platz Squat | 1 | 5–6 reps |
| 1 | 7–8 reps | ||
| 5 | Leg Extension | 2 | 8–12 reps |
| 6 | Hanging Leg Raise | 2 | 10–15 reps |
| 7 | Neck Extension | 2 | 10–15 reps |
| 8 | Wrist Curls | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 1 | 7–9 reps |
| 1 | 10–12 reps | ||
| 2 | Barbell Row | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 3 | Power Shrug | 2 | 8–12 reps |
| 4 | Face Pull | 2 | 10–15 reps |
| 5 | Single Arm Row (Dumbbell) | 2 | 10–15 reps |
| 6 | Bicep Curl (EZ Bar) | 2 | 6–8 reps |
| 7 | Incline Curl (Dumbbell) | 1 | 7–10 reps |
| 8 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 2 | Dip (Weighted) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 5–7 reps |
| 1 | 8–10 reps | ||
| 4 | Fly Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 5 | Lu Raise | 2 | 10–15 reps |
| 6 | JM Press | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 7 | Tricep Extension (Barbell) | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 8 | Skull Crusher (Dumbbell) | 1 | 7–10 reps |
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 2 | 10–15 reps |
| 2 | Front Squat (Barbell) | 2 | 6–10 reps |
| 3 | Back Extension (Weighted) | 2 | 8–12 reps |
| 4 | Nordic Curl | 2 | 6–10 reps |
| 5 | Walking Lunge (Dumbbell) | 2 | 20 reps |
| 6 | Decline Sit Up (Weighted) | 2 | 10–15 reps |
| 7 | Wrist Curls | 2 | 10–15 reps |
| 8 | Neck Extension | 2 | 10–15 reps |
| 9 | Neck Flexion | 2 | 10–15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Salvin 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 18 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 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.
Salvin 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Salvin 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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