Beginner–IntermediateFree

PPL v1 (Double Progression)

Balanced muscle growth + strength

karthik· Jul 2025

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate, Beginner

Goal

Muscle

Equipment

Full Gym

Session length

80 min

All exercises are linear progression-friendly: increase reps week-to-week, then add weight when top of range is hit Keep rest times: 2–3 min for compounds 60–90s for accessories You can use “notes” or supersets in Boostcamp if you want to pair things like lateral raise + tricep pushdowns Swap in machines/free weights depending on your gym’s setup — don’t let equipment queues slow you down

Who it's for

Beginners new to structured strength training

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

Triceps

11.6%

Quadriceps

10.9%

Upper Back

10.5%

Front Delts

10.1%

Glutes

7.8%

Hamstrings

7.8%

Middle Delts

Abs

5.8%

Lats

5.8%

Biceps

5.8%

Chest

5.4%

Calves

3.9%

Lower Back

2.7%

Rear Delts

2.3%

Adductors

1.6%

Forearms

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	5–8 reps	@8–9
2	Incline Bench Press (Dumbbell)	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
3	Seated Overhead Press (Dumbbell)	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
4	Lateral Raise (Cable)	2	12–20 reps	@8–9
		1	12–20 reps	@9.5–10
5	Overhead Tricep Extension (Cable)	2	10–15 reps	@8–9
		1	10–15 reps	@9.5–10
6	Tricep Pushdown (Cable)	1	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
7	Cable Crunch	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	5–6 reps	@8–9
		1	0–6 reps	@8–9
2	Pull-Up (Assisted)	2	6–10 reps	@8–9
		1	6–10 reps	@9.5–10
3	Seated Row (Cable)	2	10–12 reps	@8–9
		1	10–12 reps	@9.5–10
4	Hammer Curl (Cable)	1	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
5	Bicep Curl (Cable)	1	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
6	Face Pull	2	15–20 reps	@8–9
		1	15–20 reps	@9.5–10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	5–8 reps	@8–9
2	Romanian Deadlift (Barbell)	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
3	Walking Lunge (Dumbbell)	1	12 reps	@8–9
		1	12 reps	@9.5–10
4	Leg Extension	2	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
5	Standing Calf Raise	3	12–20 reps	@9–10
6	Seated Calf Raise	2	15–20 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	4	6–8 reps	@8–9
2	Incline Bench Press (Dumbbell)	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
3	Seated Overhead Press (Dumbbell)	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
4	Lateral Raise (Cable)	2	12–20 reps	@8–9
		1	12–20 reps	@9.5–10
5	Overhead Tricep Extension (Cable)	2	10–15 reps	@8–9
		1	10–15 reps	@9.5–10
6	Tricep Pushdown (Cable)	1	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
7	Cable Crunch	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	2	6–10 reps	@8–9
		1	6–10 reps	@9.5–10
2	Seated Row (Cable)	2	10–12 reps	@8–9
		1	10–12 reps	@9.5–10
3	T-Bar Row	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
4	Upright Row (Cable)	2	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
5	Face Pull	2	12–15 reps	@8–9
		1	0–15 reps	@9.5–10
6	Bicep Curl (Cable)	1	12–15 reps	@8–9
		1	12–15 reps	@9.5–10

#	Exercise	Sets	Reps	Load
1	Front Squat (Barbell)	4	6–10 reps	@8–9
2	Romanian Deadlift (Barbell)	2	8–12 reps	@8–9
		1	8–12 reps	@9.5–10
3	Walking Lunge (Dumbbell)	1	12 reps	@8–9
		1	12 reps	@9.5–10
4	Leg Extension	2	12–15 reps	@8–9
		1	12–15 reps	@9.5–10
5	Standing Calf Raise	3	12–20 reps	@9–10
6	Seated Calf Raise	2	15–20 reps	@9–10

Weeks 2–8 are in the app

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

Common questions

Yes, PPL v1 (Double Progression) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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 v1 (Double Progression) 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPL v1 (Double Progression) 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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