PPLxUL
This workout is for anyone looking to put on muscle and get stronger
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 6–10 reps | @10 |
| 2 | Pec Deck (Machine) | 2 | 6–10 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 6–10 reps | @10 |
| 4 | Lateral Raise (Cable) | 2 | 6–10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 6–10 reps | @10 |
| 6 | Seated Dip (Machine) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pull Down ( machine ) | 2 | 6–10 reps | @10 |
| 2 | Seated Row (Cable) | 2 | 6–10 reps | @10 |
| 3 | Rear Delt Fly (Cable) | 1 | 6–10 reps | @10 |
| 4 | Back Extension (Weighted) | 2 | 6–10 reps | @10 |
| 5 | wrist curl cable | 2 | 6–10 reps | @10 |
| 6 | reverse curl (cable) | 2 | 6–10 reps | @10 |
| 7 | Single Arm Iso Row | 2 | 6–10 reps | @10 |
| 8 | Preacher Curl (Machine) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 6–10 reps | @10 |
| 2 | Leg Extension | 2 | 6–10 reps | @10 |
| 3 | Lying Leg Curl | 2 | 6–10 reps | @10 |
| 4 | Hack Squat | 2 | 6–10 reps | @10 |
| 5 | Hip Abductor (Machine) | 2 | 6–10 reps | @10 |
| 6 | Cable Crunch | 2 | 6–10 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 2 | 6–10 reps | @10 |
| 8 | Decline Sit Up (Weighted) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 6–10 reps | @10 |
| 2 | Pec Deck (Machine) | 2 | 6–10 reps | @10 |
| 3 | Lat Pull Down ( machine ) | 1 | 6–10 reps | @10 |
| 4 | Seated Row (Cable) | 1 | 6–10 reps | @10 |
| 5 | Lateral Raise (Cable) | 2 | 6–10 reps | @10 |
| 6 | Shoulder Press (Machine) | 1 | 6–10 reps | @10 |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 6–10 reps | @10 |
| 8 | Seated Dip (Machine) | 1 | 6–10 reps | @10 |
| 9 | Preacher Curl (Machine) | 2 | 6–10 reps | @10 |
| 10 | Chest Supported Row (Machine) | 1 | 6–10 reps | @10 |
| 11 | Reverse Curl (Barbell) | 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 6–10 reps | @10 |
| 2 | Leg Extension | 2 | 6–10 reps | @10 |
| 3 | Lying Leg Curl | 2 | 6–10 reps | @10 |
| 4 | Hack Squat | 2 | 6–10 reps | @10 |
| 5 | Hip Abductor (Machine) | 2 | 6–10 reps | @10 |
| 6 | Cable Crunch | 2 | 6–10 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 1 | 6–10 reps | @10 |
| 8 | Decline Sit Up (Weighted) | 2 | 6–10 reps | @10 |
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, PPLxUL 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.
PPLxUL 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.
PPLxUL 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
