PPL/UPPER/LOWER
push/pull/legs/lower (HR)/ Upper (HR)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 2 | Squat (Barbell) | 3 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 4 | Leg Extension | 3 | 0 reps |
| 5 | Leg Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 3 | Bench Press (Barbell) | 3 | 0 reps |
| 4 | Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Pec Deck (Machine) | 3 | 0 reps |
| 6 | Cable Crossover | 9 | 0 reps |
| 7 | Military Press (Barbell) | 3 | 0 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 9 | Lateral Raise (Cable) | 3 | 0 reps |
| 10 | Rear Delt Fly (Cable) | 3 | 0 reps |
| 11 | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
| 12 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 13 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 14 | Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rack Pull (Barbell) | 3 | 0 reps |
| 2 | Bent Over Row (Barbell, Paused) | 3 | 0 reps |
| 3 | Bent Over Row (Dumbbell) | 3 | 0 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 7 | T-Bar Row | 3 | 0 reps |
| 8 | Face Pull | 3 | 0 reps |
| 9 | Standing Pullover (Cable) | 3 | 0 reps |
| 10 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 11 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 12 | Hammer Curl (Dumbbell) | 3 | 0 reps |
| 13 | Concentration Curl | 3 | 0 reps |
| 14 | Upright Row (Barbell) | 3 | 0 reps |
| 15 | Shrug (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 15 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Hamstring Curl | 3 | 15 reps |
| 6 | Shrug (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 2 | Bent Over Row (Barbell) | 3 | 12 reps |
| 3 | Military Press (Barbell) | 3 | 12 reps |
| 4 | Tricep Extension (Cable) | 3 | 0 reps |
| 5 | Bicep Curl (Barbell) | 3 | 12 reps |
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/UPPER/LOWER 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 160 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/UPPER/LOWER 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/UPPER/LOWER 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
