Intermediate–AdvancedFree

PPLUL_2.0

StańczykOne· Jun 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

50 min

This program designed for hypertrophy and strength progress. A combine that classic PPL routine and half of a UpperLower routine. Totally this program containes 5 days for each week. Thus the days in the program got reduced and recovery time got increased. However, some parts of body may work more and cant recover easily , on that case you have to watch yourself carefully and make a desicion about program progress. Some tips: 1) At compaund exercises, you should rest 3-4 minutes. But isolation exercises need less resting time. For example 1.5-2 minutes. 2) If you feel bad or your muscles says enough! you must stop and not do next set. You must go to the next exercise directly. 3) You can add more 1-2 sets to the some particular at upper or lower days if you feel well that day and you think "I can do.". 4) Some exercises need spot. If you work alone you must ask somebody for giving hand and being spot. They will do that gladly for sure. 5) Heavy reps or sets may force you. In that situation you can use straps, wraps or waist belt etc. 6) At the day of the push and pull, the bicep and tricep exercises must be volume gainer. That means you must do with less kg and more effort.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Hamstrings

11.1%

Triceps

9.3%

Front Delts

8.7%

Glutes

8.7%

Chest

8.4%

Quadriceps

Upper Back

7.6%

Abs

6.2%

Lats

6.2%

Biceps

5.3%

Calves

Lower Back

3.8%

Middle Delts

3.6%

Rear Delts

3.3%

Adductors

2.4%

Forearms

1.8%

Abductors

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	5	8–10 reps	@8–9
2	Dip (Weighted)	3	AMRAP	@9–10
3	Shoulder Press (Machine)	4	8–10 reps	@8–9
4	V-Handle Tricep Pushdown (Cable)	3	AMRAP	@10
5	Standing Calf Raise	3	12–15 reps	@9–10
6	Abs Crunch (Weighted)	2	12–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	4	5–8 reps	@8–9
2	Chest Supported Row (Dumbbell)	4	8–10 reps	@8–9
3	Wide Grip Lat Pulldown	4	8–10 reps	@8–9
4	Face Pull	3	10–12 reps	@9–10
5	Reverse Bicep Curl (Dumbbell)	3	AMRAP	@10
6	Knee Raise (Captain's Chair)	2	12–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Squat (Smith Machine)	4	5–8 reps	@8–9
2	Hyperextension	4	8–10 reps	@9–10
3	Leg Extension	4	12–15 reps	@8–9
4	Lying Leg Curl	3	12–15 reps	@8–9
5	Tibialis Raise	3	12–15 reps	@9–10
6	Oblique Crunch	2	10–12 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	4	10–12 reps	@8–9
2	Lateral Raise (Cable)	4	12–15 reps	@9–10
3	Chest Fly (Cable)	3	12–15 reps	@8–9
4	Bent Over Row (Barbell)	4	10–12 reps	@8–9
5	Standing Pullover (Cable)	4	10–12 reps	@8–9
6	Rear Delt Fly (Machine)	4	12–15 reps	@8–9
Superset
7A	Skull Crusher (Dumbbell)	2	AMRAP	@9
7B	Incline Curl (Dumbbell)	3	AMRAP	@9

#	Exercise	Sets	Reps	Intensity
1	Leg Press	3	8–10 reps	@8–9
2	Walking Lunge (Dumbbell)	3	12–15 reps	@9–10
3	Lying Leg Curl	4	12–15 reps	@9–10
4	Hip Thrust (Barbell)	3	10–12 reps	@9–10
5	Nordic Curl	2	AMRAP	@10
Superset
6A	Hip Abductor (Machine)	2	AMRAP	@10
6B	Hip Adductor (Machine)	2	AMRAP	@10
Superset
7A	Standing Calf Raise	3	12–15 reps	@9–10
7B	Tibialis Raise	3	12–15 reps	@9–10
8	Seated Calf Raise	3	12–15 reps	@9–10

Weeks 2–12 are in the app

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

Common questions

Yes, PPLUL_2.0 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 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.

PPLUL_2.0 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPLUL_2.0 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

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