Seven Days a week * PPLHybrid
Strenth training program for perfect symmetry, strength and development of all major and minor muscles.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 5 | 15 reps |
| 2 | Prowler Push | 3 | 0 min |
| 3 | Battle Ropes | 3 | 1 min |
| 4 | Abs Crunch (Machine) | 4 | 30 reps |
| 5 | Abs Crunch (Weighted) | 3 | 30 reps |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | 25 reps |
| 7 | Treadmill | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 0 reps |
| 2 | Calf Raise (Leg Press) | 3 | 0 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 0 reps |
| 4 | Face Pull | 3 | 20 reps |
| 5 | Dip (Weighted) | 3 | 0 reps |
| 6 | Abs Crunch (Machine) | 3 | 20 reps |
| 7 | Knee Raise (Captain's Chair) | 3 | 15 reps |
| 8 | Neck Curl | 4 | 20 reps |
| 9 | Elliptical | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 15 reps |
| 2 | Single Leg Deadlift | 3 | 10 reps |
| 3 | Bicep Curl (Cable) | 4 | 15 reps |
| 4 | Face Pull | 3 | 15 reps |
| 5 | Shrug (Dumbbell) | 3 | 20 reps |
| 6 | Seated Calf Raise | 3 | 20 reps |
| 7 | Treadmill | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 4 | 15 reps |
| 2 | Hip Adductor (Machine) | 3 | 20 reps |
| 3 | Hip Abductor (Machine) | 3 | 20 reps |
| 4 | Hyperextension | 3 | 15 reps |
| 5 | Single Arm Overhead Tricep Extension | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Dumbbell) | 4 | 12 reps |
| 7 | Skull Crusher (Dumbbell) | 3 | 12 reps |
| 8 | Cardio | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 12 reps |
| 2 | Seated Calf Raise | 4 | 15 reps |
| 3 | Leg Curl | 4 | 12 reps |
| 4 | Hip Adductor (Machine) | 3 | 12 reps |
| 5 | Shoulder Press (Machine) | 3 | 12 reps |
| 6 | Lateral Raise (Cable) | 3 | 15 reps |
| 7 | Dip (Weighted) | 3 | 10 reps |
| 8 | Treadmill | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 3 | 0 reps |
| 2 | Lat Pulldown | 4 | 10 reps |
| 3 | T-Bar Row | 4 | 12 reps |
| 4 | Reverse Pec Deck | 3 | 15 reps |
| 5 | Bicep Curl (Dumbbell) | 4 | 15 reps |
| 6 | Hammer Curl | 3 | 12 reps |
| 7 | Dead Hang | 3 | 1 rep |
| 8 | Elliptical | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 3 | Bench Press (Smith Machine) | 4 | 12 reps |
| 4 | Chest Fly (Machine) | 3 | 12 reps |
| 5 | Bench Press (Close Grip) | 4 | 12 reps |
| 6 | Tricep Pushdown (Cable) | 4 | 12 reps |
| 7 | Incline Tricep Extension (Dumbbell) | 3 | 12 reps |
| 8 | Treadmill | 1 | 15 min |
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, Seven Days a week * PPLHybrid 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 70 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.
Seven Days a week * PPLHybrid is structured around 7 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.
Seven Days a week * PPLHybrid 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
