JNIPP's Ultimate PPL Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4 reps | @5 |
| 1 | 2 reps | @9 | ||
| 2 | Pause Squat (Back Off) | 2 | 5 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 2 | 10 reps | @5 |
| 3 | 10 reps | @9 | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 10 reps | @5 |
| 2 | 10 reps | @9 | ||
| 5 | Leg Curl | 1 | 12 reps | @5 |
| 3 | 12 reps | @10 | ||
| 6 | Leg Press Toe Press | 1 | 12 reps | @5 |
| 4 | 12 reps | @10 | ||
| 7 | Decline Plate-Weighted Crunch | 1 | 12 reps | @5 |
| 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3–5 reps | @5 |
| 1 | 3–5 reps | @9 | ||
| 2 | Larsen Press (Barbell) | 2 | 10 reps | @9 |
| 3 | Standing Dumbbell Arnold Press | 2 | 8–10 reps | @5 |
| 3 | 8–10 reps | @9 | ||
| 4 | A1. Press-Around | 1 | 15 reps | @5 |
| 2 | 15 reps | @10 | ||
| 5 | A2 Pec Static Stretch 30s. | 1 | 0.5 min | @7–10 |
| 6 | Cross-Body Cable Y-Raise (Side Delt) | 1 | 12–15 reps | @5–6 |
| 3 | 12–15 reps | @9–10 | ||
| 7 | Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension | 1 | 16 reps | @5–6 |
| 3 | 16 reps | @9–10 | ||
| 8 | N1-Style Cross-Body Triceps Extension | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Feeder Sets) | 1 | 10 reps | @4–5 |
| 1 | 10 reps | @6–7 | ||
| 1 | 10 reps | @7–8 | ||
| 1 | 10 reps | @9–10 | ||
| 2 | Lat Pulldown (Failure Set) | 1 | 10 reps | @10 |
| 1 | 5 reps | @10 | ||
| 3 | Omni-Grip Machine Chest-Supported Row | 2 | 10–12 reps | @5–6 |
| 3 | 10–12 reps | @8–9 | ||
| 4 | A1. Bottom-Half DB Lat Pullover | 1 | 10–12 reps | @5–6 |
| 2 | 10–12 reps | @9–10 | ||
| 5 | A2. Lat Static Stretch 30s | 2 | 0.5 min | @7–10 |
| 6 | Omni-Direction Face Pull | 1 | 6–8 reps | @9–10 |
| 7 | EZ-Bar Curl | 1 | 6–8 reps | @5–6 |
| 3 | 6–8 reps | @8–9 | ||
| 8 | Bottom-Half Preacher Curl | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @8–9 |
| 2 | Stiff-Leg Deadlift | 2 | 8 reps | @8–9 |
| 3 | Close-Grip Barbell Incline Press | 2 | 8 reps | @5–6 |
| 1 | 8 reps | @8–9 | ||
| 1 | 5 reps | @8–9 | ||
| 1 | 12 reps | @8–9 | ||
| 4 | Chin-Up (Bodyweight) | 2 | 8–10 reps | @5–6 |
| 2 | 8–10 reps | @9–10 | ||
| 5 | Leg Press | 2 | 10–12 reps | @5–6 |
| 3 | 10–12 reps | @8–9 | ||
| 6 | Kroc Row | 2 | 10–12 reps | @5–6 |
| 2 | 10–12 reps | @8–9 | ||
| 7 | Diamond Pushup | 1 | AMRAP | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JNIPP's Ultimate PPL Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 10 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.
JNIPP's Ultimate PPL Program is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JNIPP's Ultimate PPL Program 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
