Question 1

Is PPL free?

Accepted Answer

Yes, PPL 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

PPL is structured around 6 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

PPL 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.

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	5 reps	@10
2	Chest Fly (Machine)	2	8 reps	@10
3	Shoulder Press (Machine)	2	5 reps	@10
4	One Arm Lateral Raise (Cable)	2	8 reps	@10
5	JM Press (Smith Machine)	2	7 reps	@10
6	Single Arm Tricep Extension (Cable)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Calf Raise (Leg Press)	2	8 reps	@10
2	Hack Squat	2	5 reps	@10
3	Seated Hamstring Curl	2	6 reps	@10
4	Single Leg Extensions	2	8 reps	@10
5	Hip Adductor (Machine)	2	8 reps	@10
6	Hanging Leg Raise	2	25 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	2	5 reps	@10
2	Chest Fly (Cable)	2	8 reps	@10
3	Shoulder Press (Machine)	2	7 reps	@10
4	Lateral Raise (Dumbbell)	2	8 reps	@10
5	Katana Extension	2	8 reps	@10
6	V-Handle Tricep Pushdown (Cable)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	T-Bar Row	2	5 reps	@10
2	Lat Pulldown (Single Arm)	2	6 reps	@10
3	Seated Wide-Grip Row (Cable)	2	7 reps	@10
4	Single Arm Rear Delt Fly (Cable)	2	8 reps	@10
5	Incline Curl (Dumbbell)	2	8 reps	@10
6	Hammer Curl (Cable)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	5 reps	@10
2	T-Bar Row	2	6 reps	@10
3	Seated Row (Cable)	2	7 reps	@10
4	Single Arm Rear Delt Fly (Cable)	2	8 reps	@10
5	Bicep Curl (Cable)	2	5 reps	@10
6	Hammer Curl	2	7 reps	@10

PPL

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps	Load
1	Single Leg Calf Raise (Weighted)	2	8 reps	@10
2	Stiff Leg Deadlift	2	5 reps	@10
3	Leg Press (45 Degrees)	2	6 reps	@10
4	Seated Hamstring Curl	2	6 reps	@10
5	Hip Adductor (Machine)	2	8 reps	@10
6	Hanging Leg Raise	2	25 reps	@10