PPL/Full Body Split
Overview
Who it's for
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | (CARDIO) SKI ERG | 1 | 3 min |
| 1B | (WARMUP) Push Up | 1 | 10 reps |
| 1C | (WARMUP) SCAPULAR PUSH UPS | 1 | 10 reps |
| 1D | (WARMUP) External Rotation | 2 | 8 reps |
| 1E | (WARMUP) Internal Rotation | 2 | 8 reps |
| 2 | (SHOULDERS) Seated Dumbbell Shoulder Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | (SHOULDERS) Seated Smith Machine Shoulder Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | 6 reps | ||
| 4 | (SHOULDERS) Seated Iso Shoulder Press | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 5A | (SHOULDERS) Low Cable Crossover | 3 | 12 reps |
| 5B | (SHOULDERS) Single Arm Cable Lateral Raise | 6 | 12 reps |
| 6 | (TRICEPS) Weighted Bench Dip | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | (CARDIO) Row ERG | 1 | 3 min |
| 1B | (WARMUP) Chin Ups | 1 | 10 reps |
| 1C | (WARMUP) Supinated Lat Pulldown | 1 | 10 reps |
| 1D | (WARMPU) Scapular Pull Ups | 1 | 10 reps |
| 1E | (WARMPU) Bent Over Resistance Band Row | 1 | 10 reps |
| 1F | (WARMUP) HYPEREXTENSION | 1 | 10 reps |
| 2 | (POSTERIOR CHAIN) Barbell Deadlift | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | (BACK) Close Grip Cable Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | (BACK) Single Arm Supported Dumbbell Row | 4 | 10 reps |
| 5 | (SHOULDERS) Rear Delts Fly | 2 | 12 reps |
| 2 | 10 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 6A | (BACK) Rope Cable Pullover | 2 | 15 reps |
| 6B | (SHOULDERS) Seated Face Pull | 2 | 15 reps |
| 7 | (LATS) Leverage Pulldown | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | (CARDIO) Row ERG | 1 | 3 min |
| 1B | (WARMUP) Nordic Hamstring Curl | 1 | 5 reps |
| 1C | (WARMUP) Banded Hamstring Stretch | 2 | 0.5 min |
| 1D | (WARMUP) Single Kettlebell Romanian Deadlift | 1 | 12 reps |
| 1E | (WARMUP) Single Leg Barbell Hip Thrust | 2 | 8 reps |
| 2 | (HAMSTRINGS) Barbell RDL | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | (GLUTES) Barbell Hip Thrust | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | (HAMSTRINGS) Seated Hamstring Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | (LEGS) Pendulum Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | (CALVES) Seated Calf Machine | 1 | 15 reps |
| 1 | 12 reps | ||
| 3 | 10 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | (ABS) Toe Touches | 3 | 12 reps |
| 1B | (ABS) BICYCLE CRUNCHES | 3 | 30 reps |
| 1C | (ABS) Side Plank Crunch | 6 | 10 reps |
| 1D | (ABS) Crunch | 3 | 12 reps |
| 2 | (CARDIO) Treadmill | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | (CARDIO) Row ERG | 1 | 3 min |
| 1B | (MOBILITY) Lying Back Extension | 1 | 12 reps |
| 1C | (MOBILITY) High Box Step Up | 2 | 8 reps |
| 1D | (MOBILITY) Banded Dislocate | 1 | 12 reps |
| 2 | (BACK) Barbell Pendlay Row | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | (CHEST) Decline Barbell Bench Press | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | (TOTAL) Barbell Clean And Press | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | (LEGS) Heel Elevated Barbell Front Squat | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 6A | (BICEPS) Single Arm Hammer Preacher Curl | 6 | 12 reps |
| 6B | (TRICEPS) Single Arm Dumbbell Lying Tricep Extension | 6 | 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/Full Body Split 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 60 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/Full Body Split 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/Full Body Split 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.
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