IntermediateFree

Ronit’s strength program for PPL

Strength training program for gym bros

Ronit· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

This is a good program

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

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

16%

Chest

13.5%

Front Delts

9.9%

Upper Back

9.6%

Quadriceps

7.9%

Biceps

7.9%

Lats

6.2%

Glutes

5.5%

Middle Delts

5.5%

Hamstrings

4.2%

Rear Delts

4.2%

Forearms

3.8%

Abs

2.7%

Calves

1.7%

Adductors

0.9%

Lower Back

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	5	5 reps	—
2	Incline Bench Press (Dumbbell)	2	14–15 reps	—
		2	10–12 reps	—
3	Decline Bench Press (Barbell)	1	15 reps	—
		1	12 reps	—
		1	10 reps	—
4	Chest Fly (Cable)	3	8–10 reps	—
5	Seated Shoulder Press (Dumbbell)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
6	Pec Deck (Machine)	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
7	Chest Press (Machine)	3	7 reps	—
8	Tricep Rope Push Down (Cable)	1	18–20 reps	—
		1	15–15 reps	—
		1	12–15 reps	—
		1	10–12 reps	—
9	Lateral Raise (Dumbbell)	1	20 reps	—
		1	15 reps	—
10	Seated Overhead Extension (EZ Bar)	1	13–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
11	Overhead Extension (Dumbbell)	1	11–12 reps	—
		1	10–11 reps	—
		1	8–10 reps	—
12	Lateral Raise (Cable)	1	20 reps	—
		1	15 reps	—
13	Tricep Pushdown (Cable)	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
14	One Arm Lateral Raise (Cable)	2	0 reps	@10
15	Push Up	3	8 reps	—

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
2	One Arm Bent Over Row	2	8 reps	—
3	Chest Supported Row (Machine)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
4	Chest Supported Row (Dumbbell)	1	12–15 reps	—
		2	10–12 reps	—
5	Standing Pullover (Cable)	1	0 reps	@9
		1	0 reps	@9.5
		1	0 reps	@10
Superset
6A	Rear Delt Row	1	20 reps	—
		1	15 reps	@10
		1	0 reps	@10
6B	Rear Delt Fly (Cable)	1	15 reps	—
		1	12 reps	—
		1	10 reps	@10
7	Bicep Curl (EZ Bar)	1	15 reps	—
		1	12 reps	—
		1	10 reps	@10
8	Preacher Curl (Barbell)	1	12–15 reps	—
		1	10–12 reps	—
		1	—	—
9	Incline Curl (Dumbbell)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
10	Hammer Curl	1	10–12 reps	—
		1	8–10 reps	—
		1	8–8 reps	—
11	Clean Deadlift	4	5 reps	—
Superset

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	4	5 reps	—
		1	0 reps	—
2	Lunge (Dumbbell)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
3	Leg Extension	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
4	Leg Curl	1	15–12 reps	—
		1	12–10 reps	—
		1	10–8 reps	—
5	Seated Calf Raise	2	20–15 reps	—
		1	18–13 reps	—
6	Leg Raise (Captain's Chair)	2	0 reps	@10
7	Wrist Curls	3	25 reps	—
8	Reverse Wrist Curl (Barbell)	3	25 reps	—
9	Reverse Wrist Curl (Dumbbell)	1	15 reps	—
		1	12 reps	—
		1	8 reps	—

#	Exercise	Sets	Reps	Intensity
1	Military Press (Barbell)	1	0 reps	—
2	Bench Press (Dumbbell)	1	15 reps	—
		1	10 reps	—
		1	8 reps	—
3	Incline Bench Press (Smith Machine)	1	12–15 reps	—
		2	10–12 reps	—
		1	8–10 reps	—
4	Decline Bench Press (Barbell)	1	15 reps	—
		1	12 reps	—
		1	10 reps	—
5	Pec Deck (Machine)	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
6	Chest Press (Machine)	3	7 reps	—
7	Seated Shoulder Press (Dumbbell)	1	20 reps	—
		1	15 reps	—
		1	12 reps	—
8	Push Up (Weighted)	3	15–20 reps	—
9	Tricep Rope Push Down (Cable)	1	18–20 reps	—
		1	12–15 reps	—
		1	10–12 reps	—
10	Lateral Raise (Dumbbell)	1	20 reps	—
		1	15 reps	—
11	Seated Overhead Extension (EZ Bar)	1	13–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
12	Lateral Raise (Cable)	1	20 reps	—
		1	15 reps	—
13	Overhead Extension (Dumbbell)	1	11–12 reps	—
		1	10–11 reps	—
		1	8–10 reps	—
14	Tricep Pushdown (Cable)	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
15	One Arm Lateral Raise (Cable)	1	0 reps	@9.5
		1	0 reps	@10
16	Dips Between Chairs	3	8 reps	—

#	Exercise	Sets	Reps	Intensity
1	Wide Grip Lat Pulldown	1	10–12 reps	—
		1	10–10 reps	—
		1	8–10 reps	—
2	Chest Supported Row (Machine)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
3	Lat Pulldown (Neutral Grip)	1	20 reps	@9
		1	15 reps	@10
		1	0 reps	@10
4	Standing Pullover (Cable)	1	0 reps	@9
		1	0 reps	@9.5
		1	0 reps	@10
5	Deadlift (Barbell)	2	0 reps	—
		1	0 reps	@10
Superset
6A	Rear Delt Row	1	20 reps	—
		1	15 reps	@10
		1	0 reps	@10
6B	Rear Delt Fly (Cable)	1	15 reps	—
		1	12 reps	—
		1	10 reps	@10
7	Bicep Curl (Barbell)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
8	Preacher Curl (Dumbbell)	2	15 reps	—
		1	12 reps	—
9	Incline Curl (Dumbbell)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
10	Clean Deadlift	4	5 reps	—
Superset

#	Exercise	Sets	Reps	Intensity
1	Lunge (Dumbbell)	1	12 reps	—
		1	10 reps	—
		1	8 reps	—
2	Leg Extension	1	12–15 reps	—
		1	10–12 reps	—
		1	8–10 reps	—
3	Leg Curl	1	15–12 reps	—
		1	12–10 reps	—
		1	10–8 reps	—
4	Hip Thrust (Machine)	1	12 reps	—
		1	10 reps	—
5	Seated Calf Raise	2	20–15 reps	—
		1	18–13 reps	—
6	Leg Raise (Captain's Chair)	2	0 reps	@10

Weeks 2–10 are in the app

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

Common questions

Yes, Ronit’s strength program for 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 10 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.

Ronit’s strength program for 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Ronit’s strength program for 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.

Get started

11,000+ 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.

Free on iOS & Android