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PPL - Level Up By Progressive Overload

Progressive overload redefined: Start at 8 reps, push to 15, add weight, and level up. A PPLPPL plan designed for measurable progress and goal tracking.

· Dec 2024

2athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Beginner, Intermediate, Advanced

Goal

Women's, Muscle

Equipment

Full Gym

Session length

90 min

This training plan is built around the principles of progressive overload and goal-driven progress tracking, making it perfect for anyone looking to build strength, size, and consistency in their training. The foundation of the program is simple yet effective: 1. Reps Progression Model: • Start with a weight you can handle for 8 reps. • Progress steadily until you achieve 15 reps. • Once you hit 15 reps with good form, add weight and restart at 8 reps. • This system ensures you’re consistently challenging your muscles, creating the optimal stimulus for growth and strength gains. 2. Level-Based System: • Each time you progress from 8 to 15 reps and add weight, you gain a level in that exercise. • This gamified approach helps you set tangible goals, track your progress, and stay motivated throughout the program. 3. Structure (PPLPPL): • The program follows a Push-Pull-Legs (PPL) split repeated twice per week (PPLPPL). • With 7 exercises per day, each muscle group is trained with 12-20 weekly sets, falling within the optimal range for hypertrophy. 4. Balanced Volume and Recovery: • The program ensures balanced volume across all muscle groups, targeting each twice per week. • With rest periods and alternating focus on push, pull, and leg movements, your muscles have enough recovery time to maximize performance. 5. Adaptability: • This program is flexible for various fitness levels. Beginners can start with lighter weights, while advanced lifters can challenge themselves with heavier loads and smaller increments. 6. Purpose and Benefits: • Trackable Progress: Clear goals with the rep progression model and level system. • Sustainable Growth: Gradual increases in reps and weights ensure long-term progress without burnout. • Comprehensive Training: Balanced PPL split ensures all major muscle groups are trained effectively. • Motivation: Gamification of levels keeps the process engaging and rewarding. By adhering to this plan, you’ll build not just muscle, but discipline and a clear understanding of your progress. This is a program designed to be challenging, rewarding, and fun—perfect for those serious about taking their training to the next level.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

14.2%

Triceps

11.1%

Chest

Biceps

8.7%

Front Delts

8.4%

Lats

7.8%

Quadriceps

7.5%

Middle Delts

6.6%

Abs

6.6%

Hamstrings

Glutes

4.5%

Rear Delts

3.3%

Calves

Forearms

1.5%

Adductors

1.2%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	8–15 reps	@8
		1	8–15 reps	@10
2	Standing Behind Neck Shoulder Press (Barbell)	2	8–15 reps	@8
		1	8–15 reps	@10
3	Incline Bench Press (Barbell)	2	8–15 reps	@8
		1	8–15 reps	@10
4	Chest Fly (Cable)	2	8–15 reps	@8
		1	8–15 reps	@10
5	Lateral Raise (Cable)	2	8–15 reps	@8
		1	8–15 reps	@10
6	Overhead Tricep Extension (Cable)	2	8–20 reps	@8
		1	8–20 reps	@10
7	Tricep Pushdown (Cable)	2	8–20 reps	@8
		1	8–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown	2	8–15 reps	@8
		1	8–15 reps	@10
2	Chest Supported Row (Machine)	2	8–15 reps	@8
		1	8–15 reps	@10
3	Seated Row (Cable)	2	8–15 reps	@8
		1	8–15 reps	@10
4	Trap Bar Power Shrug	2	8–15 reps	@8
		1	8–15 reps	@10
5	Face Pull	2	8–15 reps	@8
		1	8–15 reps	@10
6	Bicep Curl (EZ Bar)	2	8–15 reps	@8
		1	8–15 reps	@10
7	Bicep Curl (Machine)	2	8–15 reps	@8
		1	8–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	2	8–15 reps	@8
		1	8–15 reps	@10
2	Glute Kickback	2	8–15 reps	@8
		1	8–15 reps	@10
3	Leg Extension	2	8–15 reps	@8
		1	8–15 reps	@10
4	Leg Curl	2	8–15 reps	@8
		1	8–15 reps	@10
5	Seated Calf Raise	2	8–15 reps	@8
		1	8–15 reps	@10
6	Leg Raise (Captain's Chair)	3	AMRAP	@10
7	Cable Crunch	2	8–15 reps	@8
		1	8–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Smith Machine)	2	8–15 reps	@8
		1	8–15 reps	@10
2	Incline Chest Press (Machine)	2	8–15 reps	@8
		1	8–15 reps	@10
3	Shoulder Press (Machine)	2	8–15 reps	@8
		1	8–15 reps	@10
4	Pec Deck (Machine)	2	8–15 reps	@8
		1	8–15 reps	@10
5	Lateral Raise (Dumbbell)	2	8–15 reps	@8
		1	8–15 reps	@10
6	Skull Crusher (Barbell)	2	8–15 reps	@8
		1	8–15 reps	@10
7	Seated Overhead Extension (EZ Bar)	2	8–15 reps	@8
		1	8–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Neutral Grip)	2	8–15 reps	@8
		1	8–15 reps	@10
2	High Row	2	8–15 reps	@8
		1	8–15 reps	@10
3	T-Bar Row	2	8–15 reps	@8
		1	8–15 reps	@10
4	Shrug (Barbell)	2	8–15 reps	@8
		1	8–15 reps	@10
5	Rear Delt Fly (Cable)	2	8–15 reps	@8
		1	8–15 reps	@10
6	Preacher Curl (Dumbbell)	2	8–15 reps	@8
		1	8–15 reps	@10
7	Bicep Curl (Cable)	2	8–15 reps	@8
		1	8–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Smith Machine)	2	8–15 reps	@8
		1	8–15 reps	@10
2	Leg Press	2	8–15 reps	@8
		1	8–15 reps	@10
3	Leg Extension	2	8–15 reps	@8
		1	8–15 reps	@10
4	Lying Leg Curl	2	8–15 reps	@8
		1	8–15 reps	@10
5	Calf Raise (Leg Press)	2	8–15 reps	@8
		1	8–15 reps	@10
6	Leg Raise (Captain's Chair)	3	AMRAP	@10
7	Cable Crunch	2	8–15 reps	@8
		1	8–15 reps	@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PPL - Level Up By Progressive Overload is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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 - Level Up By Progressive Overload 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL - Level Up By Progressive Overload 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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