PPL SPECİAL_2.0
Hypertrophy and strength focused; intermediate, professional bodybuilding program.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 5–8 reps | @9 |
| 2 | Leg Extension | 5 | 12–15 reps | @9 |
| 3 | Bench Press (Barbell) | 4 | 8 reps | @8–9 |
| 4 | Shoulder Press (Machine) | 4 | 8 reps | @8–9 |
| 5 | Pec Deck (Machine) | 4 | 10–12 reps | @8–9 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 7 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| 8 | Seated Calf Raise | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–8 reps | @9 |
| 2 | Lying Leg Curl | 5 | 12–15 reps | @9 |
| 3 | Chest Supported Row (Dumbbell) | 4 | 8 reps | @8–9 |
| 4 | Lat Pulldown (Neutral Grip) | 4 | 8 reps | @8–9 |
| 5 | Rear Delt Fly (Machine) | 4 | 10–12 reps | @8–9 |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps | @10 |
| 7 | Tibialis Raise | 4 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat Front Foot Elevated (Smith Machine) | 3 | 5–8 reps | @9 |
| 2 | Leg Extension | 5 | 12–15 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @8–9 |
| 4 | Lateral Raise (Dumbbell) | 4 | 8 reps | @8–9 |
| 5 | Chest Fly (Cable) | 4 | 10–12 reps | @8–9 |
| 6 | Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 7 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| 8 | Seated Calf Raise | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Extension | 4 | 8–10 reps | @8–9 |
| 2 | Lying Leg Curl | 4 | 12–15 reps | @9 |
| 3 | Bent Over Row (Barbell) | 4 | 8 reps | @8–9 |
| 4 | Standing Pullover (Cable) | 4 | 8 reps | @8–9 |
| 5 | Face Pull | 4 | 10–12 reps | @8–9 |
| 6 | Preacher Curl (Barbell) | 3 | 12 reps | @10 |
| 7 | Tibialis Raise | 4 | 12–15 reps | @9 |
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, PPL SPECİAL_2.0 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 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.
PPL SPECİAL_2.0 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL SPECİAL_2.0 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
