PPLxUL
Strength and aesthetics program aimed for beginner to novice people
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Hammer Chest Press | 2 | 5–9 reps |
| 3 | Cable Fly (Low To High) | 2 | 10–12 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 4B | Shoulder Press Smith Machine | 2 | 5–9 reps |
| 5 | JM Press | 2 | 5–9 reps |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 7 | Shrug (Dumbbell) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 2 | 5–9 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 5–9 reps |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 5–9 reps |
| 4 | Lat Pullover | 2 | 10–12 reps |
| 5 | Kelso Shrug | 2 | 5–9 reps |
| 6 | Seated Dumbbell Curl | 2 | 5–9 reps |
| 7 | Reverse Cable Curl | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 5–9 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 5–9 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 5–9 reps |
| 4 | Leg Extension | 2 | 5–9 reps |
| 5 | Standing Calf Raise | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Chest Fly (Cable) | 2 | 5–9 reps |
| 3 | Pull-Up (Weighted) | 2 | 5–9 reps |
| 4 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 5 | Barbell Row | 2 | 5–9 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 5–9 reps |
| 7 | Bicep Curl (EZ Bar) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | HEEL ELEVATED SQUATS | 2 | 5–9 reps |
| 2 | Romanian Deadlift (Dumbbell) | 2 | 5–9 reps |
| 3 | Hip Thrust (Machine) | 2 | 5–9 reps |
| 4 | Leg Extension | 2 | 5–9 reps |
| 5 | Hip Adductor (Machine) | 2 | 5–9 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 8 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.
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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
