Blake’s strength bulking program PPLUL
Goal is strength gain
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–12 reps | @8 |
| 1 | 6–12 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 3 | Chest Fly (Machine) | 1 | 10–15 reps | @7.5 |
| 2 | 10–15 reps | @10 | ||
| 4 | Shoulder Press (Machine) | 3 | 8–12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 2 | 10 reps | @9.5 |
| 2 | 10 reps | @8 | ||
| 6 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8 reps |
| 2 | Seated Row (Machine) | 4 | 8–12 reps |
| 3 | Dumbbell Bench Pullover | 3 | 10–12 reps |
| 4 | Lat Pulldown | 3 | 8 reps |
| 5 | Back Extension | 3 | 0 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 15 reps |
| 7 | Preacher Curl (Machine) | 3 | 0 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 1 | 4–10 reps |
| 3 | — | ||
| 2 | Split Squat (Dumbbell) | 1 | 8–12 reps |
| 2 | — | ||
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Hamstring Curl | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–10 reps |
| 2 | — | ||
| 2 | Seated Row (Machine) | 1 | 8–12 reps |
| 2 | — | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 3 | 0 reps | ||
| 4 | Bicep Curl (EZ Bar) | 1 | 8–12 reps |
| 2 | — | ||
| 5 | Tricep Extension (Machine) | 1 | 12 reps |
| 2 | 0 reps | ||
| 6 | Farmer's Walk (Weighted) | 2 | 0 min |
| 7 | Reverse Curl (Barbell) | 2 | 0 reps |
| 8 | Rear Delt Fly (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 6–10 reps |
| 3 | — | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 8–12 reps |
| 2 | — | ||
| 3 | Hamstring Curl | 1 | 10 reps |
| 2 | 0 reps | ||
| 4 | Goblet Squat | 1 | 12 reps |
| 1 | 0 reps | ||
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
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, Blake’s strength bulking program PPLUL 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 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.
Blake’s strength bulking program PPLUL is structured around 5 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.
Blake’s strength bulking program PPLUL 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.
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