PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 3 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 4 | Incline Bench Press (Barbell) | 2 | 12 reps |
| 5 | Chest Fly (Cable) | 2 | 15 reps |
| 6 | Upright Row (Cable) | 2 | 12 reps |
| 7 | Lateral Raise (Cable) | 2 | 15 reps |
| 8 | Tricep Extension (Barbell) | 3 | 8 reps |
| 9 | Tricep Rope Push Down (Cable) | 2 | 12 reps |
| 10 | Tricep Kickback | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 3 | 6 reps |
| 2 | Bent Over Row (Dumbbell) | 3 | 8 reps |
| 3 | Chest Supported Row (Machine) | 3 | 12 reps |
| 4 | Lat Pulldown | 3 | 12 reps |
| 5 | Preacher Curl (Barbell) | 3 | 8 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 7 | Concentration Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 3 | 6 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 6 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Seated Hamstring Curl | 3 | 12 reps |
| 6 | Seated Calf Raise | 3 | 12 reps |
| 7 | Standing Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps |
| 2 | Arnold Press | 3 | 8 reps |
| 3 | Incline Bench Press (Barbell) | 3 | 8 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 5 | Front Raise | 3 | 12 reps |
| 6 | Lateral Raise (Cable) | 3 | 12 reps |
| 7 | Tricep Extension (Barbell) | 3 | 8 reps |
| 8 | Dip (Weighted) | 3 | 12 reps |
| 9 | Tricep Kickback | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 6 reps |
| 2 | Bent Over Row (Dumbbell) | 3 | 8 reps |
| 3 | Chest Supported Row (Machine) | 2 | 12 reps |
| 4 | Lat Pulldown | 2 | 12 reps |
| 5 | Preacher Curl (Barbell) | 3 | 8 reps |
| 6 | Hammer Curl | 2 | 12 reps |
| 7 | Bicep Curl (Cable) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 3 | 6 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 6 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Seated Hamstring Curl | 3 | 12 reps |
| 6 | Seated Calf Raise | 3 | 12 reps |
| 7 | Standing Calf Raise | 3 | 12 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
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 10 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.
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.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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.
Get started
