Lif, laf, lift - 6 day PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @10 |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Dip (Bodyweight) | 3 | 15 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 3 | 6 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 8 reps | @8 |
| 2 | Chin-Up (Bodyweight) | 1 | 5 reps | — |
| 3 | Lat Pulldown | 3 | 10 reps | @8 |
| 4 | Chin-Up (Bodyweight) | 1 | 0 reps | — |
| 5 | Single Arm Iso Row | 3 | 6 reps | @10 |
| 6 | Chin-Up (Bodyweight) | 1 | 0 reps | — |
| 7 | Face Pull | 3 | 15 reps | @8 |
| 8 | Chin-Up (Bodyweight) | 1 | 0 reps | — |
| 9 | Hammer Curl | 3 | 6 reps | @10 |
| 10 | Chin-Up (Bodyweight) | 1 | 0 reps | — |
| 11 | Preacher Curl (Barbell) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps | @8 |
| 2 | Deadlift (Barbell) | 3 | 5 reps | — |
| 3 | Leg Extension | 3 | 10 reps | @8 |
| 4 | Seated Hamstring Curl | 3 | 10 reps | @8 |
| 5 | Pendulum Squat | 3 | 8 reps | @10 |
| 6 | Standing Calf Raise | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @10 |
| 2 | Bench Press (Barbell) | 3 | 8 reps | @8 |
| 3 | Shoulder Press (Machine) | 1 | 6 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Rear Delt Fly (Machine) | 3 | 10 reps | @8 |
| 6 | Lateral Raise (Cable) | 3 | 6 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 10 reps | @8 |
| 2 | Pull-Up (Bodyweight) | 1 | 5 reps | — |
| 3 | Lat Pulldown | 3 | 15 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 1 | 5 reps | — |
| 5 | Bent Over Row (Barbell) | 3 | 6 reps | @10 |
| 6 | Pull-Up (Bodyweight) | 1 | 5 reps | — |
| 7 | Hammer Curl | 3 | 15 reps | @8 |
| 8 | Pull-Up (Bodyweight) | 1 | 5 reps | — |
| 9 | Preacher Curl (Barbell) | 3 | 6 reps | @10 |
| 10 | Bicep Curl (Cable) | 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Walking Lunge (Dumbbell) | 3 | 20 reps | @8 |
| 2 | Squat (Barbell) | 3 | 6 reps | @8 |
| Superset | ||||
| Superset | ||||
| 4A | Leg Extension | 3 | 20 reps | @8 |
| 4B | Leg Press | 3 | 20 reps | @8 |
| Superset | ||||
| 5A | Seated Hamstring Curl | 3 | 20 reps | @8 |
| 5B | Stiff Leg Deadlift (Dumbbell) | 3 | 20 reps | @8 |
| 6 | Hip Thrust (Barbell) | 3 | 15 reps | @8 |
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, Lif, laf, lift - 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 70 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.
Lif, laf, lift - 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.
Lif, laf, lift - 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.
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