ALA GYM PPL
Transform your physique in just 6 weeks with ALA GYM PPL—your path to strength and sculpted muscles starts here!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10 reps |
| 2 | Chest Fly (Machine) | 3 | 10 reps |
| 3 | Shoulder Press (Machine) | 3 | 10 reps |
| 4 | Upright Row (Barbell) | 3 | 10 reps |
| 5 | Reverse Pec Deck | 3 | 10 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 10 reps |
| 8 | Wrist Extension (Dumbbell) | 4 | 10 reps |
| 9 | Wrist Curls | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 10 reps |
| 2 | Deadlift (Barbell) | 3 | 10 reps |
| 3 | Pullover (EZ Bar) | 3 | 10 reps |
| 4 | Shrug (Band) | 3 | 10 reps |
| 5 | Alternating Dumbbell Curl | 3 | 10 reps |
| 6 | Hammer Curl (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10 reps |
| 2 | Chest Fly (Machine) | 3 | 10 reps |
| 3 | Shoulder Press (Machine) | 3 | 10 reps |
| 4 | Upright Row (Barbell) | 3 | 10 reps |
| 5 | Reverse Pec Deck | 3 | 10 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 10 reps |
| 8 | Wrist Extension (Dumbbell) | 4 | 10 reps |
| 9 | Wrist Curls | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 10 reps |
| 2 | Deadlift (Barbell) | 3 | 10 reps |
| 3 | Pullover (EZ Bar) | 3 | 10 reps |
| 4 | Shrug (Band) | 3 | 10 reps |
| 5 | Alternating Dumbbell Curl | 3 | 10 reps |
| 6 | Hammer Curl (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 10 reps |
| 2 | Leg Extension | 3 | 10 reps |
| 3 | Leg Curl | 3 | 10 reps |
| 4 | Single Leg Calf Raise (Bodyweight) | 3 | 10 reps |
| 5 | Cable Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 10 reps |
| 2 | Leg Extension | 3 | 10 reps |
| 3 | Leg Curl | 3 | 10 reps |
| 4 | Single Leg Calf Raise (Bodyweight) | 3 | 10 reps |
| 5 | Cable Crunch | 3 | 10 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ALA GYM 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 6 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.
ALA GYM 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ALA GYM 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
