ppl-arms, chest back-
Muscular hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @5 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 2 | Pec Deck (Machine) | 1 | 10 reps | @5 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 3 | Chest Press (Machine) | 1 | 8 reps | @8 |
| 2 | 8 reps | @10 | ||
| 4 | Skull Crusher (Barbell) | 1 | 10 reps | @5 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10 reps | @5 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 | ||
| 7 | Lateral Raise (Cable) | 1 | 12 reps | @8 |
| 2 | 12 reps | @10 | ||
| 8 | Shoulder Press (Machine) | 1 | 10 reps | @8 |
| 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Upper Row | 1 | 10 reps | @5 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 2 | Lat Pulldown (Neutral Grip) | 1 | 10 reps | @5 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 3 | Rope Pull Down | 1 | 10 reps | @6 |
| 2 | 8 reps | @10 | ||
| 4 | Face Pull | 1 | 8 reps | @7 |
| 2 | 10 reps | @10 | ||
| 5 | Shrug (Dumbbell) | 1 | 14 reps | @7 |
| 2 | 12 reps | @10 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 10 reps | @5 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 7 | Preacher Curl (EZ Bar) | 1 | 10 reps | @6 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 8 | Hammer Curl (Cable) | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @5 |
| 1 | 9 reps | @8 | ||
| 2 | 7 reps | @10 | ||
| 2 | Leg Extension | 1 | 10 reps | @8 |
| 3 | 10 reps | @10 | ||
| 3 | Lying Leg Curl | 1 | 10 reps | @6 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 4 | Romanian Deadlift (Dumbbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @10 | ||
| 5 | Standing Calf Raise | 4 | 15 reps | @10 |
| 6 | Seated Calf Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Skull Crusher (Barbell) | 1 | 10 reps | @5 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 2 | Tricep Pushdown (Cable) | 1 | 10 reps | @5 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 3 | Single Arm Tricep Extension (Cable) | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 | ||
| 4 | Preacher Curl (EZ Bar) | 1 | 10 reps | @6 |
| 1 | 10 reps | @8 | ||
| 2 | 10 reps | @10 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 | ||
| 6 | Hammer Curl (Cable) | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 | ||
| 7 | Reverse Curl (Barbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | @10 | ||
| 8 | Forearm Cable Curl | 1 | 10 reps | @8 |
| 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 8 reps | @8 |
| 2 | 10 reps | @10 | ||
| 3 | Pull Down Machine | 1 | 8 reps | @8 |
| 2 | 8 reps | @10 | ||
| 4 | Face Pull | 1 | 10 reps | @8 |
| 2 | 10 reps | @10 | ||
| 5 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 6 | Low To Highs Fly | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 | ||
| 7 | High To Low Fly | 1 | 10 reps | @8 |
| 2 | 8 reps | @10 | ||
| 8 | Lateral Raise (Dumbbell) | 3 | 10 reps | @10 |
| 9 | Front Raise | 3 | 10 reps | @10 |
Common questions
Yes, ppl-arms, chest back- is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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-arms, chest back- 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ppl-arms, chest back- 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
