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 14 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 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.

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 14 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	4–6 reps	@10
2	Seated Low To High Cable Flies	2	6–8 reps	@10
3	AD Press (Smith Machine)	2	4–6 reps	@10
4	One Arm Lateral Raise (Cable)	2	6–8 reps	@10
5	Single Arm Tricep Extension (Cable)	2	6–8 reps	@10
6	Incline Tricep Extension (Dumbbell)	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	6–8 reps	@10
2	Leg Extension	2	6–8 reps	@10
3	Stiff Leg Deadlift	2	6–8 reps	@10
4	single leg extensions	2	6–8 reps	@10
5	Standing Calf Raise	2	8–12 reps	@10
6	Cable Crunch	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	6–8 reps	@10
2	Stiff Leg Deadlift	2	6–8 reps	@10
3	single leg extensions	2	6–8 reps	@10
4	Lying Leg Curl	2	6–8 reps	@10
5	Standing Calf Raise	2	8–12 reps	@10
6	Cable Crunch	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Alternating Dumbbell Curl	2	6–8 reps	@10
2	Hammer Curl (Cable)	2	6–8 reps	@10
3	Incline Bench Press (Smith Machine)	2	4–6 reps	@10
4	Seated Low To High Cable Flies	2	6–8 reps	@10
5	AD Press (Smith Machine)	2	4–6 reps	@10
6	One Arm Lateral Raise (Cable)	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Barbell Row	2	6–8 reps	@10
2	Lat Pulldown	2	6–8 reps	@10
3	Lat Pulldown (Single Arm)	2	6–8 reps	@10
4	Rear Delt Fly (Cable)	2	6–8 reps	@10
5	Alternating Dumbbell Curl	2	6–8 reps	@10
6	Hammer Curl (Cable)	2	6–8 reps	@10
7	Wrist Curls	2	8–12 reps	@10

PPL

Overview

Who it's for

Muscle engagement

Common questions

Get started