4W PPLUP
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 8–12 reps | @5–8 |
| 2 | Barbell Row | 3 | 6–10 reps | @5–8 |
| Superset | ||||
| 3A | Lat Pulldown (Single Arm Machine) | 2 | 8–12 reps | @5–8 |
| 3B | Lat Pulldown (Single Arm Machine) | 2 | 8–12 reps | @5–8 |
| Superset | ||||
| 4A | Seated Row (Machine) | 2 | 8–12 reps | @5–8 |
| 4B | Seated Row (Machine) | 2 | 8–12 reps | @5–8 |
| 5 | Upright Row (Barbell) | 3 | 8–12 reps | @5–8 |
| 6 | Standing Calf Raise | 3 | 8–12 reps | @5–8 |
| 7 | Hanging Leg Raise | 3 | 10–30 reps | @5–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Machine) | 3 | 6–10 reps | @4–7 |
| 2 | Incline Chest Press (Machine) | 3 | 6–10 reps | @4–7 |
| Superset | ||||
| 3A | Close Grip Bench Press (Machine) | 2 | 10–15 reps | @5–8 |
| 3B | Chest Fly (Cable) | 2 | 10–15 reps | @5–8 |
| 4 | Skull Crusher (Machine) | 2 | 8–12 reps | @5–8 |
| Superset | ||||
| 5A | Tricep Extension (Cable) | 2 | 10–15 reps | @5–8 |
| 5B | Single Arm Tricep Extension (Cable) | 2 | 10–15 reps | @5–8 |
| 6 | Hammer Curl | 2 | 8–12 reps | @5–8 |
| Superset | ||||
| 7A | Bicep Curl (Cable) | 2 | 10–15 reps | @5–8 |
| 7B | Single Arm Bicep Curl (Cable) | 2 | 10–15 reps | @5–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 2 | 8–12 reps | @5–8 |
| 1B | Hamstring Curl | 2 | 8–12 reps | @5–8 |
| 2 | Pendulum Squat | 3 | 5–8 reps | @5–8 |
| 3 | Deadlift (Smith Machine) | 3 | 5–8 reps | @5–8 |
| 4 | Leg Press (Machine) | 3 | 8–12 reps | @5–8 |
| 5 | Lunge (Bodyweight) | 2 | 8–12 reps | @5–8 |
| 6 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @5–8 |
| 7 | Lateral Raise (Cable) | 2 | 10–15 reps | @5–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5–8 reps | @5–8 |
| 2 | Bench Press (Dumbbell) | 2 | 8–12 reps | @5–8 |
| 3 | Chin-Up (Assisted) | 2 | 6–10 reps | @5–8 |
| 4 | Close Grip Bench Press (Smith Machine) | 2 | 6–10 reps | @5–8 |
| 5 | Seated Calf Raise | 3 | 10–15 reps | @5–8 |
| 6 | Abs Crunch (Machine) | 3 | 6–30 reps | @5–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hip Adductor (Machine) | 2 | 10–15 reps | @5–8 |
| 1B | Hip Abductor (Machine) | 2 | 10–15 reps | @5–8 |
| 2 | Glute Bridge (Machine) | 3 | 5–8 reps | @5–8 |
| 3 | Front Squat (Machine) | 3 | 6–10 reps | @5–8 |
| 4 | Leg Extension | 2 | 10–15 reps | @5–8 |
| 5 | Hamstring Curl | 2 | 10–15 reps | @5–8 |
| Superset | ||||
| 6A | Face Pull | 3 | 8–12 reps | @5–8 |
| 6B | Lateral Raise (Cable) | 3 | 8–12 reps | @5–8 |
| 7 | Hammer Curl (Cable) | 3 | 8–12 reps | @5–8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4W PPLUP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 130 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.
4W PPLUP 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4W PPLUP 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
