Heavy PPL+
modify the PPL program to cover the weaknesses of the PPL program. Influence by heavy duty philosophy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 1 | 15–25 reps | @7.5 |
| 2 | Squat (Barbell) | 1 | 20 reps | @8 |
| 1 | 15 reps | @8.5 | ||
| 1 | 15 reps | @9 | ||
| 3 | Leg Extension | 1 | 10–20 reps | @10 |
| 4 | Leg Curl | 1 | 15–25 reps | @8 |
| 1 | 15–25 reps | @9 | ||
| 5 | Standing Calf Raise | 1 | 50 reps | @7 |
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Push Up | 1 | 25 reps | @9.5 |
| 2 | Pike Push Up | 1 | 15 reps | @8 |
| 3 | Bench Press (Dumbbell) | 1 | 6–15 reps | @9.5 |
| 1 | 6–15 reps | @10 | ||
| 4 | Chest Fly (Cable) | 2 | 6–18 reps | @8.5 |
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 6–12 reps | @9 |
| 1 | 6–12 reps | @9.5 | ||
| 6 | Lying Side Lateral Raise | 2 | 10 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 7 | Single Arm Overhead Tricep Extension | 1 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9.5 | ||
| 8 | Single Arm Tricep Extension (Cable) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Wrist Curls | 2 | 6–10 reps | @10 |
| 1B | Reverse Wrist Curl (Dumbbell) | 1 | 15 reps | @8.5 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 2A | Reverse Bicep Curl (Dumbbell) | 2 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 2B | Hammer Curl | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Row | 1 | 15 reps | @6 |
| 2 | Standing Pullover (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9.5 | ||
| 3 | Lat Pulldown | 2 | 12 reps | @9 |
| 4 | Single Arm High Row (Cable) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 5 | Rear Delt Fly (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 6 | Single Arm Row (Dumbbell) | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @9.5 | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 8 | Shrug (Dumbbell) | 1 | 25 reps | @8.5 |
| 1 | 25 reps | @9 | ||
| 9 | Neck Extension | 2 | 15 reps | @7.5 |
| 1 | 15 reps | @8 | ||
| 10 | Neck Curl | 2 | 10 reps | @7 |
| 11 | Incline Curl (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 12 | Concentration Curl | 1 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9 |
Common questions
Yes, Heavy 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 1 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 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.
Heavy PPL+ is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Heavy 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
