PPL hypertrophy block
Powerlifting program especially for individuals that need more recovery between hard sessions.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 2 | 12 reps | @6.5 |
| 2 | Glute-Ham Raise | 2 | 10 reps | @6.5 |
| 3 | Hack Squat | 2 | 12 reps | @6.5 |
| 4 | Med Ball Crunch | 2 | 12 reps | @6.5 |
| 5 | Bicep Curl (Machine) | 2 | 12 reps | @6 |
| 6 | Tricep Extension (Machine) | 2 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @6.5 |
| 2 | Seated Row (Machine) | 2 | 12 reps | @6.5 |
| 3 | Hammer Curl (Dumbbell) | 2 | 12 reps | @6.5 |
| 4 | Bicep Curl (Cable) | 2 | 12 reps | @6.5 |
| 5 | Rear Delt Fly (Cable) | 2 | 12 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Close Grip Bench Press (Smith Machine) | 2 | 12 reps | @6.5 |
| 2 | Tricep Extension (Dumbbell) | 2 | 12 reps | @6.5 |
| 3 | Tricep Pushdown (Cable) | 2 | 12 reps | @6.5 |
| 4 | Lateral Raise (Cable) | 2 | 12 reps | @6.5 |
| 5 | Goblet Squat | 2 | 10 reps | @6 |
| 6 | Leg Curl | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 3 | 12 reps | @6.5 |
| 2 | Wide Grip Lat Pulldown | 2 | 12 reps | @6.5 |
| 3 | Incline Curl (Dumbbell) | 2 | 12 reps | @6.5 |
| 4 | Preacher Curl (EZ Bar) | 2 | 12 reps | @6.5 |
| 5 | Face Pull | 2 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 2 | 10 reps | @6.5 |
| 2 | Hip Thrust (Machine) | 2 | 12 reps | @6.5 |
| 3 | Split Squat (Bodyweight) | 2 | 15 reps | @6.5 |
| 4 | Bicycle Crunch | 2 | 15 reps | @6.5 |
| 5 | Push Up | 2 | 10 reps | @6 |
| 6 | Chest Supported Row (Machine) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Skull Crusher (Barbell) | 2 | 12 reps | @6.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 12 reps | @6.5 |
| 3 | Tricep Extension (Machine) | 2 | 15 reps | @6.5 |
| 4 | Lying Side Lateral Raise | 2 | 15 reps | @6.5 |
| 5 | Leg Extension | 2 | 10 reps | @6 |
| 6 | Lying Leg Curl | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 1 min | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL hypertrophy block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 hypertrophy block 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL hypertrophy block 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
