PPLPP
Strength and hypertrophy program begginerto advanced friendly
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6 reps |
| 3 | Chest Fly (Machine) | 3 | 8 reps |
| 4 | Overhead Press (Machine) | 3 | 6 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 6 reps |
| 7 | Seated Dip (Machine) | 3 | 8 reps |
| 8 | Abs Crunch (Machine) | 3 | 8 reps |
| 9 | Hanging Leg Raise | 3 | 15 reps |
| 10 | Russian Twist (Dumbbell) | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 8 reps |
| 2 | Lat Pulldown | 3 | 6 reps |
| 3 | Behind-the-Neck Lat Pulldown | 3 | 8 reps |
| 4 | Dumbbell Row | 3 | 6 reps |
| 5 | Bicep Curl (Machine) | 3 | 8 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 6 reps |
| 7 | Hammer Curl | 3 | 8 reps |
| 8 | Wrist Rotations | 3 | 12 reps |
| 9 | Wrist Curls | 3 | 10 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 6 reps |
| 2 | Leg Extension | 3 | 8 reps |
| 3 | Leg Curl | 3 | 6 reps |
| 4 | Standing Calf Raise | 3 | 8 reps |
| 5 | Abs Crunch (Machine) | 3 | 8 reps |
| 6 | Hanging Leg Raise | 3 | 15 reps |
| 7 | Russian Twist (Dumbbell) | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6 reps |
| 3 | Chest Fly (Machine) | 3 | 8 reps |
| 4 | Overhead Press (Machine) | 3 | 6 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 6 reps |
| 7 | Seated Dip (Machine) | 3 | 8 reps |
| 8 | Abs Crunch (Machine) | 3 | 8 reps |
| 9 | Hanging Leg Raise | 3 | 15 reps |
| 10 | Russian Twist (Dumbbell) | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 8 reps |
| 2 | Lat Pulldown | 3 | 6 reps |
| 3 | Behind-the-Neck Lat Pulldown | 3 | 8 reps |
| 4 | Dumbbell Row | 3 | 6 reps |
| 5 | Bicep Curl (Machine) | 3 | 8 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 6 reps |
| 7 | Hammer Curl | 3 | 8 reps |
| 8 | Wrist Rotations | 3 | 12 reps |
| 9 | Wrist Curls | 3 | 10 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 10 min |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPLPP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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.
PPLPP 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPLPP 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
