ecroF nidO
JM PPL hypertrophy program Legs push pull 5 days week 1 3 5 4 days week 2, 4 6 Odd: Legs push pull rest legs push rest Even: pull rest legs push pull rest rest
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 20 reps | — |
| 1 | 10 reps | — | ||
| 2 | 10 reps | @10 | ||
| 2 | Squat (Barbell) | 2 | 10 reps | — |
| 2 | 8 reps | — | ||
| 2 | 8 reps | @10 | ||
| 3 | Hack Squat | 1 | 6 reps | — |
| 2 | 10 reps | @9 | ||
| 4 | Reverse Lunge (Dumbbell) | 3 | 10 reps | @10 |
| 5 | Stiff Leg Deadlift | 2 | 5 reps | — |
| 2 | 10 reps | @10 | ||
| 6 | Standing Calf Raise | 2 | 20 reps | — |
| 1 | 5 reps | — | ||
| 1 | 4 reps | — | ||
| 6 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 1 | 20 reps | — |
| 1 | 15 reps | — | ||
| 2 | 6 reps | — | ||
| 2 | 8 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 3 | 3 reps | — |
| 2 | 6 reps | @10 | ||
| 3 | Chest Press (Machine) | 2 | 8 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 4 reps | @10 | ||
| 4 | Chest Fly (Machine) | 4 | 8 reps | @10 |
| 5 | Band Pull Apart | 2 | 25 reps | @9 |
| 6 | Overhead Press (Barbell) | 1 | 4 reps | — |
| 2 | 10 reps | — | ||
| 2 | 5 reps | — | ||
| 7 | Incline Seated Front Raise | 2 | 15 reps | @9 |
| 8 | Tricep Rope Push Down (Cable) | 1 | 4 reps | — |
| 2 | 10 reps | @10 | ||
| 2 | 5 reps | @10 | ||
| 9 | Lying Tricep Extension (Barbell) | 1 | 4 reps | — |
| 2 | 12 reps | @10 | ||
| 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Dumbbell Row | 2 | 15 reps | — |
| 1 | 5 reps | — | ||
| 2 | 12 reps | @10 | ||
| 2 | 6 reps | @10 | ||
| 2 | Chin-Up (Assisted) | 2 | 15 reps | @10 |
| 3 | Rack Pull (Barbell) | 5 | 3 reps | — |
| 1 | 6 reps | — | ||
| 4 | Pullover (Dumbbell) | 2 | 10 reps | — |
| 5 | Kroc Row | 2 | 12 reps | @9 |
| 6 | Dead Hang | 1 | 60 reps | — |
| 7 | Sit Up | 4 | 50 reps | @10 |
| 8 | Bicep Curl (Barbell) | 1 | 15 reps | — |
| 1 | 6 reps | — | ||
| 2 | 10 reps | @10 | ||
| 2 | 6 reps | @10 | ||
| 9 | Preacher Curl (Dumbbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 2 | 15 reps | — |
| 3 | 15 reps | @10 | ||
| 2 | Leg Press | 2 | 10 reps | — |
| 2 | 10 reps | @10 | ||
| 2 | 5 reps | @10 | ||
| 3 | Leg Extension | 2 | 4 reps | — |
| 2 | 12 reps | @10 | ||
| 2 | 6 reps | @10 | ||
| 4 | Squat (Dumbbell) | 2 | 5 reps | — |
| 2 | 12 reps | — | ||
| 2 | 6 reps | — | ||
| 5 | Seated Calf Raise | 2 | 20 reps | — |
| 1 | 5 reps | — | ||
| 1 | 4 reps | — | ||
| 2 | 10 reps | @10 | ||
| 4 | 5 reps | @10 | ||
| 6 | Sit Up | 4 | 55 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 4 reps | — |
| 3 | 12 reps | @10 | ||
| 2 | Bench Press (Dumbbell) | 1 | 4 reps | — |
| 3 | 8 reps | @10 | ||
| 2 | 4 reps | @10 | ||
| 3 | Push Up | 2 | 35 reps | — |
| 4 | Lateral Raise (Dumbbell) | 1 | 10 reps | — |
| 3 | 20 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 8 reps | — |
| 2 | 5 reps | — | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 10 reps | — |
| 2 | 12 reps | — | ||
| 2 | 6 reps | — | ||
| 7 | Tricep Extension (Machine) | 3 | 6 reps | @10 |
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, ecroF nidO 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 90 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.
ecroF nidO 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ecroF nidO 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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