Volmp9's PPL Variation- Enhanced Athlete
Build strength and size in your garage or home gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8–12 reps |
| 3 | 6–8 reps | ||
| 2 | Bent Over Row (Barbell) | 4 | 6–8 reps |
| 3 | Straight Arm Pulldown | 3 | 10–12 reps |
| 4 | Face Pull | 3 | 12–15 reps |
| 5 | Lying Reverse Fly | 3 | 12–15 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 2 | Overhead Press (Barbell) | 4 | 8 reps |
| 3 | Bench Press (Close Grip) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Tricep Extension (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 4 | 6 reps |
| 2 | Belt Squat | 3 | 8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 4 | Reverse Hyperextension | 3 | 10 reps |
| 5 | Reverse Abs Crunch (Bodyweight) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 2 | Seated Wide-Grip Row (Cable) | 4 | 6–8 reps |
| 3 | Standing Pullover (Cable) | 3 | 10–12 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| 2 | Overhead Press (Barbell) | 3 | 10–12 reps |
| 3 | Chest Fly (Cable) | 3 | 10–12 reps |
| 4 | Lateral Raise (Cable) | 3 | 12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8–10 reps |
| 3 | 3–5 reps | ||
| 2 | Standing Calf Raise | 3 | 10–12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 4 | Leg Extension | 3 | 10–12 reps |
| 5 | Lying Leg Curl | 3 | 10–12 reps |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | AMRAP |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Volmp9's PPL Variation- Enhanced Athlete is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 80 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.
Volmp9's PPL Variation- Enhanced Athlete 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Volmp9's PPL Variation- Enhanced Athlete 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
