High intensity, low-medium volume PPLxUL plan
This is designed to maximize muscle growth while limiting fatigue with the rest days.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 6 reps | @9.5 |
| 1 | 6 reps | @10 | ||
| 2 | Chest Fly (Machine) | 2 | 6 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 6 reps | @10 |
| 4 | Lateral Raise (Machine) | 2 | 6 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 6 reps | @10 |
| 6 | JM Press (Smith Machine) | 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 6 reps | @10 |
| 2 | T-Bar Row | 2 | 6 reps | @10 |
| 3 | Reverse Pec Deck | 2 | 6 reps | @10 |
| 4 | Seated Dumbbell Curl | 2 | 6 reps | @10 |
| 5 | Single Arm Row (Cable) | 2 | 6 reps | @10 |
| 6 | Hammer Curl (Cable) | 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Machine) | 2 | 7 reps | @10 |
| 2 | Leg Extension | 2 | 6 reps | @10 |
| 3 | Leg Press | 2 | 6 reps | @10 |
| 4 | Hamstring Curl | 2 | 6 reps | @10 |
| 5 | Stiff Leg Deadlift | 2 | 6 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stair Climber | 1 | 30 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6 reps | @10 |
| 2 | Wide Grip Lat Pulldown | 2 | 6 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 6 reps | @10 |
| 4 | Preacher Curl (EZ Bar) | 2 | 6 reps | @10 |
| 5 | Bench Press (Barbell) | 1 | 4 reps | @10 |
| 6 | Lateral Raise (Machine) | 2 | 6 reps | @10 |
| 7 | T-Bar Row | 2 | 6 reps | @10 |
| 8 | JM Press (Smith Machine) | 1 | 6 reps | @10 |
| 9 | Hammer Curl (Cable) | 1 | 6 reps | @10 |
| 10 | Reverse Pec Deck | 1 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 2 | 6 reps | @10 |
| 2 | Calf Raise (Machine) | 2 | 6 reps | @10 |
| 3 | Seated Hamstring Curl | 2 | 6 reps | @10 |
| 4 | Stiff Leg Deadlift | 2 | 6 reps | @10 |
| 5 | Leg Extension | 2 | 6 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30 min | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High intensity, low-medium volume PPLxUL plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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, low-medium volume PPLxUL plan 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 8 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, low-medium volume PPLxUL plan 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
