Ppl yaso’s split
Transform your physique in just one week with Ppl yaso’s split—5 days of targeted bodybuilding to unleash your strength and sculpt your dream body.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps |
| 1 | 0 reps | ||
| 2 | Lat Pulldown | 3 | 8–12 reps |
| 3 | T-Bar Row | 3 | 8–12 reps |
| 4 | Seated Row (Cable) | 3 | 8–12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 6 | Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| 7 | Lateral Raise (Cable) | 3 | 8–12 reps |
| 8 | Front Raise | 3 | 8–12 reps |
| 9 | Face Pull | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8–12 reps |
| 4 | Leg Extension | 3 | 8–12 reps |
| 5 | Seated Hamstring Curl | 3 | 8–12 reps |
| 6 | Seated Calf Raise | 3 | 8–12 reps |
| 7 | Plank | 1 | 1 min |
| 8 | Abs Crunch (Machine) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 8–10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Chest Fly (Machine) | 3 | 8–12 reps |
| 5 | Seated Dumbbell Curl | 3 | 8–12 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Reverse Wrist Curl (Barbell) | 3 | 8–12 reps |
| 8 | Wrist Curls | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8–12 reps |
| 2 | Chest Press (Machine) | 3 | 8–12 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 8–12 reps |
| 4 | Lat Pulldown | 3 | 8–12 reps |
| 5 | Straight Arm Pulldown | 1 | 8–128 reps |
| 2 | 8–12 reps | ||
| 6 | Back Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 3 | Rear Delt Row | 3 | 8–12 reps |
| 4 | Bicep Curl (Cable) | 3 | 8–12 reps |
| 5 | Hammer Curl (Cable) | 3 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 7 | Dip (Bodyweight) | 3 | 8–12 reps |
Common questions
Yes, Ppl yaso’s split 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 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 10 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 yaso’s split is structured around 5 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.
Ppl yaso’s split 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
