PPL & UL
Transform your physique in just 6 weeks with a balanced blend of bodybuilding and powerbuilding — unleash your strength and sculpt your best self!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8–12 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 2 | Single Arm Iso Row | 2 | 10 reps | 85% |
| 3 | High Row | 2 | 10 reps | 85% |
| 4 | Chest Supported Row (Machine) | 2 | 10 reps | 85% |
| 5 | Standing Pullover (Cable) | 2 | 10–15 reps | — |
| 6 | Rear Delt Fly (Machine) | 3 | AMRAP | — |
| 7 | Bicep Curl (Machine) | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 6–8 reps | 65% |
| 1 | 6–8 reps | 75% | ||
| 1 | 6–8 reps | 85% | ||
| 1 | 6–8 reps | 90% | ||
| Superset | ||||
| 2A | Leg Press | 4 | 10–15 reps | @9 |
| 2B | Hip Adductor (Machine) | 4 | 15 reps | — |
| 3 | Leg Extension | 3 | 10–15 reps | — |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10–15 reps | — |
| Superset | ||||
| 5A | Single Leg Calf Raise (Bodyweight) | 3 | AMRAP | — |
| 5B | Partial Calf Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Standing Pullover (Cable) | 2 | 10–15 reps | — |
| 1B | Seated Row (Cable) | 2 | 10–15 reps | — |
| 2 | T-Bar Row | 2 | 8–12 reps | @10 |
| 3 | Chest Press (Machine) | 2 | 8–12 reps | — |
| 4 | Chest Fly (Cable) | 2 | 12 reps | — |
| Superset | ||||
| 5A | Bicep Curl (Cable) | 3 | AMRAP | — |
| 5B | Seated Dip (Machine) | 3 | 0 reps | — |
| Superset | ||||
| 6A | Lateral Raise (Machine) | 3 | AMRAP | — |
| 6B | Single Arm Rear Delt Cable Fly | 3 | AMRAP | — |
| Superset | ||||
| 7A | Rear Delt Fly (Machine) | 2 | AMRAP | — |
| 7B | Tricep Extension (Machine) | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Landmine Sumo Deadlift | 3 | 10 reps | — |
| 2 | Hip Thrust (Machine) | 3 | 0 reps | — |
| Superset | ||||
| 3A | Hip Abductor (Machine) | 3 | 15 reps | — |
| 3B | Glute Kickback | 3 | 10 reps | — |
| Superset | ||||
| 4A | Leg Extension | 3 | 10 reps | @8.5 |
| 4B | Seated Hamstring Curl | 3 | AMRAP | — |
| Superset | ||||
| 5A | Calf Raise (Leg Press) | 2 | AMRAP | — |
| 5B | Single Leg Calf Raise (Bodyweight) | 2 | AMRAP | — |
| Superset | ||||
| 6A | Ab Wheel | 3 | AMRAP | — |
| 6B | Cable Crunch | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 8–12 reps | 85% |
| 2 | Shoulder Press (Plate Loaded) | 1 | 8–12 reps | 75% |
| 1 | 8–12 reps | 80% | ||
| 1 | 8–12 reps | 85% | ||
| 3 | Dip (Weighted) | 1 | 6–10 reps | @7.5 |
| 1 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @9 | ||
| 4 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps | — |
| 5 | One Arm Lateral Raise (Cable) | 3 | 15 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | — |
| Superset | ||||
| 7A | Tricep Kickback | 2 | AMRAP | — |
| 7B | Tricep Rope Push Down (Cable) | 2 | 10 reps | — |
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 & 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 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 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.
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 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 & 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
