StrengthXMuscle PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | 40% |
| 1 | 6–8 reps | 60% | ||
| 3 | 6–8 reps | 80% | ||
| 2 | Tricep Pushdown (Cable) | 4 | 8–12 reps | @7 |
| 3 | Lateral Raise (Cable) | 3 | 8–12 reps | @6 |
| 4 | Pec Deck (Machine) | 4 | 8–10 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @7 |
| 6 | Rear Delt Fly (Machine) | 3 | 8–12 reps | @7 |
| 7 | Dip (Bodyweight) | 1 | AMRAP | @8 |
| 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 8–10 reps | 25% |
| 1 | 8–10 reps | 50% | ||
| 3 | 6–10 reps | 75% | ||
| 2 | Seated Dumbbell Curl | 3 | 8–10 reps | @9 |
| 3 | Lat Pulldown | 3 | 8–10 reps | @8 |
| 4 | Hammer Curl | 4 | 8–12 reps | @7.5 |
| 5 | Back Extension | 4 | 12–15 reps | @7 |
| 6 | Wide Grip Pull-Up | 1 | 12 reps | @8 |
| 1 | 11 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 9 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 7 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 1 | 5 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | 20% |
| 1 | 7 reps | 40% | ||
| 1 | 8 reps | 50% | ||
| 1 | 6 reps | 70% | ||
| 1 | 5 reps | 80% | ||
| 1 | 4 reps | 85% | ||
| 1 | 3 reps | 90% | ||
| 2 | Leg Curl | 3 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 3 | Seated Calf Raise | 4 | 10–15 reps | @8 |
| 4 | Leg Extension | 3 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 5 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps | @7 |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @8.5 |
| 7 | Standing Calf Raise | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 50% |
| 1 | 7 reps | 60% | ||
| 1 | 6 reps | 70% | ||
| 3 | 5 reps | 85% | ||
| 1 | 6 reps | 75% | ||
| 2 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @7.5 |
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 6–8 reps | @6 |
| 3 | 8–12 reps | @8 | ||
| 4 | Chest Fly (Cable) | 4 | 10–15 reps | @7 |
| 5 | Seated Dip (Machine) | 4 | 8–12 reps | @8 |
| 6 | Seated Shoulder Press(Smith Machine) | 3 | 8–10 reps | @8 |
| 7 | Push Up | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | 40% |
| 1 | 5 reps | 60% | ||
| 1 | 5 reps | 75% | ||
| 1 | 4 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 1 | 2 reps | 95% | ||
| 1 | 5 reps | 70% | ||
| 2 | Preacher Curl (Barbell) | 3 | 8 reps | @10 |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | @8 |
| Superset | ||||
| Superset | ||||
| 5A | Wall Bicep Curls(EZ Bar) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 5B | Cross Body Hammer Curls | 3 | 8–12 reps | @7 |
| 6 | Lat Prayer | 3 | 8–12 reps | @7 |
| 7 | Face Pull | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 6–8 reps | @6 |
| 3 | 8–12 reps | @8.5 | ||
| 2 | Leg Press | 4 | 6–8 reps | @9 |
| 3 | Seated Calf Raise | 3 | 8–12 reps | @8 |
| 4 | Step-Up (Weighted) | 4 | 6–8 reps | @8 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 6–8 reps | @8 |
| 6 | Standing Calf Raise | 3 | 10–15 reps | @7 |
| 7 | Wall Sit | 1 | 1 rep | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, StrengthXMuscle 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 10 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 60 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.
StrengthXMuscle 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.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
StrengthXMuscle 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.
Get started
