P.L.O.P.S
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Dip (Weighted) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 3A | Chest Fly (Cable) | 5 | 12–15 reps | @8 |
| 3B | Tricep Pushdown (Cable) | 4 | 10–15 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @9 |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Decline Sit Up (Weighted) | 1 | 15+ reps | @8 |
| 1 | 15+ reps | @9 | ||
| 1 | 15+ reps | @10 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Seated Calf Raise | 3 | 15–20 reps | @7.5 |
| Superset | ||||
| 4A | Leg Extension | 2 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 4B | Lying Leg Curl | 2 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 3 | 12 reps | @9 |
| 6 | Leg Press | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6–8 reps | @9 |
| 2 | Lat Pulldown | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Bent Over Row (Barbell) | 3 | 8–12 reps | @10 |
| 4 | Face Pull | 3 | 12–15 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 6 | Single Arm Row (Dumbbell) | 3 | 10 reps | @10 |
| 7 | Hammer Curl | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Smith Machine) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @10 | ||
| 2 | Lateral Raise (Cable) | 4 | 12–15 reps | @8.5 |
| 3 | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| 4 | Chin-Up (Bodyweight) | 3 | AMRAP | @10 |
| 5 | Tricep Extension (Cable) | 2 | 10–15 reps | @8.5 |
| 2 | 10–15 reps | @10 | ||
| 6 | Arnold Press | 3 | 10–12 reps | @10 |
| 7 | Hanging Leg Raise | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 |
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, P.L.O.P.S 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 80 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.
P.L.O.P.S is structured around 4 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.
P.L.O.P.S 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
