Saiyan Training Protocol - PPLUL Powerbuilding
The saiyan training protocol is designed to reach your maximal strenght, size and conditioning potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 1–12 reps | @7–9 |
| 2 | Pull-Up (Weighted) | 3 | 1–12 reps | @7–9 |
| 3 | Kroc Row | 3 | 8–12 reps | @8 |
| 4 | Shrug (Barbell) | 1 | 50+ reps | @10 |
| 5 | Bicep Curl (Barbell) | 3 | 8–12 reps | @8 |
| 6 | Hammer Curl | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 1–12 reps | @7–9 |
| 2 | Dip (Weighted) | 3 | 1–12 reps | @7–9 |
| 3 | High Incline Press | 3 | 6–8 reps | @8 |
| 4 | Upright Row (Barbell) | 1 | 50+ reps | @10 |
| 5 | Front Raise | 3 | 12–15 reps | @8 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 1–12 reps | @7–9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 1–12 reps | @7–9 |
| 3 | Sissy Squat (Weighted) | 1 | 50+ reps | @10 |
| 4 | Seated Hamstring Curl | 1 | 50+ reps | @10 |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 5B | Decline Sit Up (Weighted) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 4–8 reps | @7–9 |
| 2 | Chest Supported Row (Machine) | 3 | 4–8 reps | @7–9 |
| 3 | Tricep Dip (Bodyweight) | 1 | 50+ reps | @10 |
| 4 | Chin-Up (Bodyweight) | 1 | 50+ reps | @10 |
| 5 | Shoulder Press (Machine) | 3 | 8–12 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| 7 | Reverse Pec Deck | 1 | 50+ reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 1 | 50+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 3 | 8–12 reps | @7–9 |
| 2 | Hamstring Curl | 3 | 8–12 reps | @8 |
| 3 | Pendulum Squat | 3 | 8–12 reps | @7–9 |
| 4 | Leg Extension | 1 | 50+ reps | @10 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 6 | Hanging Leg Raise | 1 | 8–12 reps | @8 |
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, Saiyan Training Protocol - PPLUL Powerbuilding 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.
Saiyan Training Protocol - PPLUL Powerbuilding 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Saiyan Training Protocol - PPLUL Powerbuilding 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
