IntermediateFree

PPL

It is PPL 2 times a week, rest on Sunday.

Tomás N.· Jan 2026

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

This program is designed for individuals who prefer high training frequency (six sessions per week) while maintaining a structured and consistent weekly split — an approach that differs from traditional PPL routines. Due to its high training volume, this program may not be suitable for all individuals. Users should closely monitor recovery and fatigue levels; if excessive fatigue occurs, a mid-week rest or deload is recommended. The program includes two distinct pull sessions: Pull 1 is primarily focused on increasing back thickness and overall density, whereas Pull 2 emphasizes back width and lat development. Lower-body training is divided into two sessions: “Legs – Quads,” which prioritizes quadriceps-dominant movements, and “Legs – Hamstrings,” which places greater emphasis on the posterior chain, particularly the hamstrings. This program does not include direct calf training. Due to a previous ligament injury that was not properly treated, calf-specific exercises result in severe cramping; therefore, they have been intentionally excluded. Additionally, there is no direct forearm training included, as forearms are trained separately through a dedicated home-based routine, which will also be available in the app. This auxiliary forearm training should be performed on leg and push days, as forearm musculature already receives indirect stimulation during pull sessions. To enhance overall conditioning and recovery, it is recommended to include three to four weekly cardiovascular sessions. Ideally, these sessions should be scheduled on Monday, Wednesday, Friday, and Saturday. Wednesday and Saturday are particularly beneficial following leg training, as low-to-moderate-intensity cardio may aid circulation and reduce post-exercise muscle soreness. If only three cardio sessions are performed, the Friday session may be omitted. Hope you enjoy 🙌

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.2%

Hamstrings

11%

Biceps

9.6%

Triceps

9.3%

Quadriceps

7.7%

Lats

7.7%

Chest

7.7%

Front Delts

7.7%

Middle Delts

6.8%

Glutes

6.6%

Adductors

3.8%

Rear Delts

3.3%

Forearms

2.7%

Abs

2.2%

Abductors

2.2%

Lower Back

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	1	10–12 reps	@9
		2	10–12 reps	@10
2	Leg Extension	2	12–15 reps	@10
3	Single Leg Press	2	8–10 reps	@10
4	Hip Abductor (Machine)	2	12–15 reps	@10
5	Hip Adductor (Machine)	2	12–15 reps	@10
6	Leg Curl	3	10–12 reps	@10
7	Single-Leg Leg Curl	2	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Single Arm Iso Row	1	10–12 reps	@9
		2	10–12 reps	@10
2	Lat Pulldown (Close Grip)	2	8–10 reps	@10
3	Seated Wide-Grip Row (Cable)	2	10–12 reps	@10
4	Incline Curl (Dumbbell)	2	12–15 reps	@10
5	Hammer Curl (Cable)	3	8–10 reps	@10
Superset
6A	Reverse Pec Deck	2	12–15 reps	@10
6B	Seated Rear Delt Fly	2	0 reps	@10

#	Exercise	Sets	Reps	Load
1	ISO-Leverage Decline Chest Press	1	10–12 reps	@9
		2	10–12 reps	@10
2	Incline Bench Press (Dumbbell)	2	8–10 reps	@10
3	Chest Fly (Machine)	2	12–15 reps	@10
4	Single Arm Pushdown	1	10–12 reps	@9
		2	10–12 reps	@10
5	Overhead Tricep Extension (Cable)	2	10–12 reps	@10
6	Lateral Raise (Dumbbell)	1	12–15 reps	@9
		1	12–15 reps	@10
7	Upright Row (Cable)	3	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	ISO-Leverage Decline Chest Press	1	10–12 reps	@9
		2	10–12 reps	@10
2	Incline Bench Press (Dumbbell)	2	8–10 reps	@10
3	Chest Fly (Machine)	2	12–15 reps	@10
4	Shoulder Press (Plate Loaded)	1	8–10 reps	@9
		2	8–10 reps	@10
5	Lateral Raise (Cable)	2	10–12 reps	@10
6	Single Arm Pushdown	1	10–12 reps	@9
		1	10–12 reps	@10
7	Overhead Tricep Extension (Cable)	3	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Cable Low Row	1	10–12 reps	@9
		2	10–12 reps	@10
2	Single Arm Iso Row	2	10–12 reps	@10
3	Lat Prayer	2	12–15 reps	@10
4	Preacher Curl (Dumbbell)	1	12–15 reps	@9
		2	12–15 reps	@10
5	Bicep Curl (Cable)	2	8–10 reps	@10
Superset
6A	Reverse Pec Deck	2	12–15 reps	@10
6B	Seated Rear Delt Fly	2	0 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	10–12 reps	@9
		2	10–12 reps	@10
2	Stiff Leg Deadlift (Dumbbell)	2	8–10 reps	@10
3	Single-Leg Leg Curl	2	12–15 reps	@10
4	Hip Abductor (Machine)	2	12–15 reps	@10
5	Hip Adductor (Machine)	2	12–15 reps	@10
6	Squat (Smith Machine)	1	10–12 reps	@9
		2	10–12 reps	@10
7	Leg Extension	2	12–15 reps	@10

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 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 70 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 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 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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