IntermediateFree

Max Intensity PPL/UL

Charlie W.· Apr 2024

7athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

PPl/UL weekly based hypertrophy that mixes the two programs to attempt to address drawbacks of both (overdeveloped top or bottom) Assumes a weekly split with rest days on Thursday and Sunday. Lots of high intensity techniques but with plenty of time for affected muscle groups to rest before use again. Day 1 - Pull Day 2 - Push Day 3 - Legs Day 4 - Upper Day 5 - Lower

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

10%

Glutes

9.5%

Hamstrings

9.1%

Quadriceps

Biceps

8.7%

Triceps

8.3%

Front Delts

7.3%

Chest

6.6%

Rear Delts

6.1%

Middle Delts

5.9%

Lower Back

4.3%

Lats

4.3%

Abs

3.7%

Calves

3.5%

Forearms

2.1%

Adductors

1.2%

Abductors

0.3%

Other

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bent Over Row (Barbell)	3	6–10 reps	@7–9
2	Seated Row (Cable)	2	8–12 reps	@7–9
		1	8–12 reps	@8–9
3	Single Arm High Row (Cable)	3	10–15 reps	@10
4	Rear Delt Fly (Dumbbell)	1	10–15 reps	@10
5	Rear Delt Row	2	8–12 reps	@7–9
		1	8–12 reps	@8–10
6	Reverse Pec Deck	2	6–10 reps	@9
		1	6–10 reps	@10
7	Bicep Curl (Cable)	1	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
8	Reverse Bicep Curl (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	8–12 reps	@10
9	Hammer Curl	3	6–10 reps	@10
10	Pull-Up (Bodyweight)	1	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	3	6–10 reps	@7–9
2	Incline Bench Press (Barbell)	2	6–10 reps	@9
		1	6–10 reps	@9.5
3	Lateral Raise (Cable)	3	8–12 reps	@10
4	Pec Fly (Dumbbell)	3	10–15 reps	@10
Superset
5A	Overhead Tricep Extension (Cable)	3	10–18 reps	@10
5B	Cable Crunch	1	8–12 reps	@9
		2	8–12 reps	@9.5
6	Tricep Pushdown (Cable)	2	8–12 reps	@10
7	Front Raise	1	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	3	6–10 reps	@7–9
2	Leg Press	3	8–12 reps	@9
3	Sissy Squat	2	AMRAP	@10
4	Leg Extension	1	12–20 reps	@9
		2	12–20 reps	@10
5	Standing Calf Raise	1	10–15 reps	@9
		1	15–20 reps	@10
		2	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Pec Deck (Machine)	2	10–15 reps	@9
		2	10–15 reps	@10
1B	Reverse Pec Deck	3	10–15 reps	@10
2	Front Raise	1	10–15 reps	@10
3	Lateral Raise (Cable)	1	10–15 reps	@10
4	Seated Overhead Press (Dumbbell)	2	10–18 reps	@7–9
		1	10–18 reps	@9–10
5	Lateral Raise (Cable)	3	8–12 reps	@10
Superset
6A	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
6B	Hammer Curl	2	8–12 reps	@10
6C	Tricep Pushdown (Cable)	2	12–18 reps	@8–10
		1	12–18 reps	@10–10
6D	Bicep Curl (Cable)	2	12–18 reps	@8–10
		1	12–18 reps	@10–10
7	Cable Crunch	2	8–12 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Hip Thrust (Barbell)	2	8–12 reps	@10
2	Romanian Deadlift (Barbell)	3	8–12 reps	@7–9
3	Glute Kickback (Cable)	2	10–15 reps	@9
4	Good Morning	2	8–12 reps	@7–9
5	Reverse Lunge (Barbell)	2	6–10 reps	@8–10
6	Leg Curl	2	12–20 reps	@10
		1	8–12 reps	@10
7	Jump Squat	2	10–15 reps	@10
8	Seated Calf Raise	3	8–13 reps	@10

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, Max Intensity PPL/UL 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 60 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.

Max Intensity PPL/UL 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.

Max Intensity PPL/UL 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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