PPL - High Barbell / Low Dumbell
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 2 | Bench Press (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 3 | Chest Fly (Machine) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 4 | Shoulder Press (Machine) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| Superset | |||
| 5A | Front Raise | 4 | 10 reps |
| 5B | Lateral Raise (Dumbbell) | 4 | 10 reps |
| 6 | Tricep Pushdown (Cable) | 1 | 10 reps |
| 2 | 8 reps | ||
| 2 | 6 reps | ||
| Superset | |||
| 7A | Dip (Bodyweight) | 5 | 10 reps |
| 7B | Leg Raise (Captain's Chair) | 5 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 15 reps |
| 2 | 12 reps | ||
| 2 | T-Bar Row | 2 | 15 reps |
| 2 | 12 reps | ||
| 3 | Lat Pulldown (Single Arm) | 2 | 15 reps |
| 2 | 12 reps | ||
| 4 | Single Arm Iso Row | 2 | 15 reps |
| 2 | 12 reps | ||
| 5 | Alternating Dumbbell Curl | 2 | 15 reps |
| 2 | 12 reps | ||
| 6 | Face Pull | 2 | 15 reps |
| 2 | 12 reps | ||
| 7 | Preacher Curl (Barbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 8 | Pull-Up (Bodyweight) | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 2 | Front Squat (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 3 | Deadlift (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 4 | Leg Press | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 5 | Seated Calf Raise | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Overhead Tricep Extension | 2 | 15 reps |
| 2 | 12 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 3 | Bench Press (Dumbbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 4 | Pec Fly (Dumbbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 5 | Arnold Press | 2 | 15 reps |
| 2 | 12 reps | ||
| 6 | Shrug (Dumbbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| Superset | |||
| 7A | Pullover (EZ Bar) | 4 | 10 reps |
| 7B | Bench Press (Paused) | 4 | 10 reps |
| 8 | Dip (Bodyweight) | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 2 | Seated Row (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 3 | Lat Pulldown (Close Grip) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 4 | Seated Wide-Grip Row (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 3 | 5 reps | ||
| 5 | Bicep Curl (Cable) | 4 | 10 reps |
| 6 | Rear Delt Fly (Machine) | 4 | 10 reps |
| 7 | Bicep Curl (EZ Bar) | 1 | 10 reps |
| 2 | 8 reps | ||
| 2 | 6 reps | ||
| 8 | Pull-Up (Bodyweight) | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 2 | Power Clean | 2 | 15 reps |
| 2 | 12 reps | ||
| 3 | Lunge (Barbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 4 | Leg Extension | 2 | 15 reps |
| 2 | 12 reps | ||
| 5 | Leg Curl | 2 | 15 reps |
| 2 | 12 reps | ||
| 6 | Hip Abductor (Machine) | 2 | 15 reps |
| 2 | 12 reps | ||
| 7 | Hip Adductor (Machine) | 2 | 15 reps |
| 2 | 12 reps | ||
| 8 | Seated Calf Raise | 2 | 15 reps |
| 2 | 12 reps |
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, PPL - High Barbell / Low Dumbell 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 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.
PPL - High Barbell / Low Dumbell 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL - High Barbell / Low Dumbell 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
