Ppl ul
Strength training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 1 | 6 reps | @9 |
| 1 | 5 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6 reps | @8.5 |
| 1 | 5 reps | @8.5 | ||
| 3 | Lateral Raise (Cable) | 1 | 6 reps | @8 |
| 1 | 4 reps | @8 | ||
| 4 | Shoulder Press (Machine) | 2 | 7 reps | @8 |
| 5 | JM Press | 1 | 7 reps | @9.5 |
| 1 | 5 reps | @9.5 | ||
| 6 | Single Arm Tricep Extension (Cable) | 2 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 7 reps | @9 |
| 1 | 6 reps | @9 | ||
| 2 | Chest Supported Row (Machine) | 2 | 8 reps | @9 |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 7 reps | @8.5 |
| 4 | Rear Delt Fly (Cable) | 2 | 7 reps | @8 |
| 5 | Preacher Curl (EZ Bar) | 1 | 9 reps | @9.5 |
| 1 | 7 reps | @9.5 | ||
| 6 | Hammer Curl (Dumbbell) | 2 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 7 reps | @9.5 |
| 1 | 5 reps | @9.5 | ||
| 2 | Leg Extension | 1 | 30 reps | @6.5 |
| 1 | 15 reps | @6.5 | ||
| 3 | Leg Press | 1 | 15 reps | @8.5 |
| 2 | 10 reps | @8.5 | ||
| 4 | Hamstring Curl | 1 | 6 reps | @8.5 |
| 5 | Stiff Leg Deadlift | 1 | 8 reps | @8 |
| 6 | Decline Sit Up (Weighted) | 1 | 10 reps | @8.5 |
| 1 | 8 reps | @8.5 | ||
| 7 | Side Plank | 2 | 1 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 1 | 6 reps | @9.5 |
| 1 | 5 reps | @9.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6 reps | @8.5 |
| 1 | 5 reps | @8.5 | ||
| 3 | Lateral Raise (Cable) | 2 | 8 reps | @8 |
| 4 | JM Press | 1 | 6 reps | @9.5 |
| 1 | 4 reps | @9.5 | ||
| 1 | 0 reps | — | ||
| 5 | Single Arm Tricep Extension (Cable) | 2 | 7 reps | @8 |
| 6 | Preacher Curl (EZ Bar) | 1 | 6 reps | @9.5 |
| 1 | 5 reps | @9.5 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 8 reps | @8.5 |
| 1 | 7 reps | @8.5 | ||
| 8 | Lat Pulldown | 1 | 6 reps | @9.5 |
| 1 | 5 reps | @9.5 | ||
| 9 | Seated Wide-Grip Row (Cable) | 1 | 10 reps | @9 |
| 1 | 9 reps | @9 | ||
| 10 | Face Pull | 2 | 6 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 8 reps | @9.5 |
| 1 | 6 reps | @9.5 | ||
| 2 | Seated Hamstring Curl | 2 | 7 reps | @9 |
| 3 | Stiff Leg Deadlift | 2 | 6 reps | @8.5 |
| 4 | Leg Extension | 1 | 15 reps | @8 |
| 1 | 0 reps | — | ||
| 5 | Leg Press | 1 | 8 reps | @9 |
| 6 | Decline Sit Up (Weighted) | 1 | 10 reps | @9 |
| 1 | 7 reps | @9 | ||
| 7 | Side Plank | 2 | 1 min | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ppl ul is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 50 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 ul 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ppl ul 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
