Big John’s PPLxUL
Unlock your strength and redefine your limits in just 6 weeks with Big John’s PPLxUL—where every rep brings you closer to your best self.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6 reps | @6 |
| 1 | 6 reps | @6.5 | ||
| 1 | 6 reps | @7 | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @6–7 |
| 3 | Pec Deck (Machine) | 3 | 8 reps | @6–7 |
| 4 | Shoulder Press (Plate Loaded) | 3 | 8 reps | @6–7 |
| 5 | Lateral Raise (Cable) | 3 | 8 reps | @6–7 |
| 6 | JM Press (Smith Machine) | 3 | 8 reps | @6–7 |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 8 reps | @6–7 |
| 8 | Cable Crunch | 3 | 8 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @6–7 |
| 2 | Seated Row (Cable) | 3 | 8 reps | @6–7 |
| 3 | Reverse Pec Deck | 3 | 8 reps | @6–7 |
| 4 | Kelso Shrug | 3 | 8 reps | @6–7 |
| 5 | Bayesian Curl | 3 | 8 reps | @6–7 |
| 6 | Hammer Curl (Dumbbell) | 3 | 8 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | @6 |
| 1 | 6 reps | @6.5 | ||
| 1 | 6 reps | @7 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @6–7 |
| 3 | Leg Press | 3 | 8 reps | @6–7 |
| 4 | Leg Curl | 3 | 8 reps | @6–7 |
| 5 | Leg Extension | 3 | 8 reps | @6–7 |
| 6 | Calf Raise (Leg Press) | 3 | 8 reps | @6–7 |
| 7 | Hip Adductor (Machine) | 3 | 8 reps | @6–7 |
| 8 | Hip Abductor (Machine) | 3 | 8 reps | @6–7 |
| 9 | Decline Sit Up (Weighted) | 3 | 8 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @6–7 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 8 reps | @6–7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @6–7 |
| 4 | Pec Deck (Machine) | 3 | 8 reps | @6–7 |
| 5 | Shoulder Press (Plate Loaded) | 3 | 8 reps | @6–7 |
| 6 | Lateral Raise (Cable) | 3 | 8 reps | @6–7 |
| 7 | Preacher Curl (Machine) | 3 | 8 reps | @6–7 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 8 reps | @6–7 |
| 9 | JM Press (Smith Machine) | 3 | 8 reps | @6–7 |
| 10 | Single Arm Tricep Extension (Cable) | 3 | 8 reps | @6–7 |
| 11 | Hanging Leg Raise | 3 | 8 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @6 |
| 1 | 6 reps | @6.5 | ||
| 1 | 6 reps | @7 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @6–7 |
| 3 | Leg Press | 3 | 8 reps | @6–7 |
| 4 | Leg Curl | 3 | 8 reps | @6–7 |
| 5 | Leg Extension | 3 | 8 reps | @6–7 |
| 6 | Hip Abductor (Machine) | 3 | 8 reps | @6–7 |
| 7 | Hip Adductor (Machine) | 3 | 8 reps | @6–7 |
| 8 | Calf Raise (Leg Press) | 3 | 8 reps | @6–7 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big John’s PPLxUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Big John’s PPLxUL 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big John’s PPLxUL 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
