5/6 day PPL
Low-moderate volume, high intensity. Put in what you want to get out
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 5–8 reps |
| 2 | Pec Deck (Machine) | 2 | 8–12 reps |
| 3 | Shoulder Press (Machine) | 2 | 5–8 reps |
| 4 | Lateral Raise (Cable) | 2 | 5–8 reps |
| 5 | Seated Dumbbell Curl | 2 | 5–8 reps |
| 6 | Preacher Curl (EZ Bar) | 2 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 4–6 reps |
| 2 | Dumbbell Row | 2 | 8–12 reps |
| 3 | T-Bar Row | 2 | 5–8 reps |
| 4 | Shrug (Dumbbell) | 2 | 8–12 reps |
| 5 | JM Press (Smith Machine) | 2 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 5–8 reps |
| 2 | Lateral Raise (Cable) | 2 | 5–8 reps |
| 3 | Incline Bench Press (Barbell) | 2 | 5–8 reps |
| 4 | Pec Deck (Machine) | 2 | 8–12 reps |
| 5 | Seated Dumbbell Curl | 2 | 5–8 reps |
| 6 | Preacher Curl (EZ Bar) | 2 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 2 | 5–8 reps |
| 2 | Shrug (Dumbbell) | 2 | 8–12 reps |
| 3 | Pull-Up (Weighted) | 2 | 4–6 reps |
| 4 | Dumbbell Row | 2 | 8–12 reps |
| 5 | JM Press (Smith Machine) | 2 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Pec Deck | 2 | 8–12 reps |
| 2 | Standing Calf Raise | 2 | 8–12 reps |
| 3 | Single Leg Leg Extension | 2 | 5–8 reps |
| 4 | Squat (Smith Machine) | 2 | 5–8 reps |
| 5 | Single-Leg Leg Curl | 3 | 5–8 reps |
| 6 | Romanian Deadlift (Barbell) | 1 | 5–8 reps |
| 7 | Cable Crunch | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Pec Deck | 2 | 8–12 reps |
| 2 | Standing Calf Raise | 2 | 8–12 reps |
| 3 | Single-Leg Leg Curl | 3 | 5–8 reps |
| 4 | Romanian Deadlift (Barbell) | 1 | 5–8 reps |
| 5 | Single Leg Leg Extension | 2 | 5–8 reps |
| 6 | Squat (Smith Machine) | 2 | 5–8 reps |
| 7 | Cable Crunch | 2 | 8–12 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5/6 day 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 10 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.
5/6 day 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/6 day 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
