Intermediate–AdvancedFree

PPL

Taken from Max Euceda . Designed for my private gym

Dani A.· Jul 2025

Free on iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Garage Gym

Session length

60 min

Well Balanced Optimal PPL split designed to built a well balanced physique.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Chest

10.4%

Upper Back

10.4%

Triceps

10.2%

Biceps

9.6%

Front Delts

9.2%

Lats

9.2%

Quadriceps

Middle Delts

6.8%

Abs

6.4%

Rear Delts

6.4%

Hamstrings

5.4%

Calves

Glutes

1.6%

Forearms

1.2%

Lower Back

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	6–8 reps	@8–10
Superset
2A	Leg Extension	2	6–8 reps	@8–10
2B	Sissy Squat	2	8–10 reps	@8–10
3	Stiff Leg Deadlift	1	6–8 reps	@8–10
4	Standing Calf Raise	2	10–20 reps	@8–10
5	Cable Crunch	2	6–8 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	6–8 reps	@8–10
Superset
2A	Leg Extension	2	6–8 reps	@8–10
2B	Sissy Squat	2	8–10 reps	@8–10
3	Bulgarian Split Squat (Barbell)	1	6–8 reps	@8–10
4	Standing Calf Raise	2	10–20 reps	@8–10
5	Cable Crunch	2	6–10 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	4–6 reps	@8–10
2	Bench Press (Smith Machine)	1	4–6 reps	@8–10
3	Chest Fly (Cable)	1	6–8 reps	@8–10
4	AD Press (Smith Machine)	2	4–6 reps	@8–10
5	One Arm Lateral Raise (Cable)	2	6–8 reps	@8–10
6	Single Arm Tricep Extension (Cable)	2	6–8 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	2	4–6 reps	@8–10
2	Bench Press (Smith Machine)	2	4–6 reps	@8–10
3	Chest Fly (Cable)	2	6–8 reps	@8–10
Superset
4A	Lateral Raise (Cable)	2	6–8 reps	@8–10
4B	Behind The Back Lateral Raise (Cable)	2	6–8 reps	@8–10
5	JM Press	2	6–8 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Chest Supported Row (Machine)	2	4–6 reps	@8–10
2	Lat Pulldown (Single Arm)	2	6–8 reps	@8–10
3	Lat Pulldown	1	6–8 reps	@8–10
4	Single Arm Rear Delt Cable Fly	2	6–8 reps	@8–10
5	Preacher Curl (Dumbbell)	2	6–10 reps	@8–10
6	Hammer Curl (Dumbbell)	1	6–10 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	2	4–6 reps	@8–10
2	T-Bar Row	2	4–6 reps	@8–10
3	Lat Pulldown (Single Arm)	1	6–8 reps	@8–10
4	Rear Delt Fly (Cable)	2	6–8 reps	@8–10
5	Hammer Curl (Dumbbell)	2	6–10 reps	@8–10
6	Preacher Curl (Dumbbell)	1	6–8 reps	@8–10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 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 12 weeks are fully unlocked.

This program is built around a garage 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.

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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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