PPL6days low volume
Maximize your gains with efficient low-volume workouts—transform your strength in just 8 weeks, 6 days a week. Get ready to redefine your limits!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 2 | 15 reps | @8.5 |
| 2 | Lat Pulldown | 2 | 10 reps | @8.5 |
| 3 | Lat Prayer | 2 | 10 reps | @8.5 |
| 4 | Seated Row (Machine) | 3 | 12 reps | @8.5 |
| 5 | Bicep Curl (EZ Bar) | 2 | 12 reps | @8.5 |
| 6 | Incline Curl (Dumbbell) | 2 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @8.5 |
| 2 | Chest Fly (Machine) | 2 | 12 reps | @8.5 |
| 3 | Overhead Press (Machine) | 2 | 10 reps | @8.5 |
| 4 | Dip (Weighted) | 2 | 10 reps | @8.5 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @8.5 |
| 6 | Overhead Tricep Extension (Cable) | 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 2 | 8–12 reps | @8.5 |
| 2 | Pull-Up (Weighted) | 2 | 8–10 reps | @8.5 |
| 3 | Chest Supported Row (Machine) | 2 | 8–12 reps | @8.5 |
| 4 | Rear Delt Fly (Machine) | 2 | 12 reps | @8 |
| 5 | Tricep Extension (Cable) | 2 | 10–15 reps | @8.5 |
| 6 | Skull Crusher (Dumbbell) | 1 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–10 reps | @8.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps | @8.5 |
| 3 | Chest Fly (Cable) | 2 | 10–15 reps | @8.5 |
| 4 | Upright Row (Barbell) | 2 | 10–12 reps | @8.5 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 12–15 reps | @8.5 |
| 6 | Tricep Extension (Cable) | 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 4–6 reps | @9 |
| 2 | Leg Press | 2 | 10–12 reps | @8 |
| 3 | Rack Pull (Barbell) | 3 | 6–10 reps | @9 |
| 4 | Calf Raise (Leg Press) | 2 | 12–15 reps | @8.5 |
| 5 | Leg Extension | 2 | 10–15 reps | @8.5 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–18 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | @8.5 |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @8 |
| 3 | Hip Thrust (Machine) | 2 | 10–12 reps | @8.5 |
| 4 | Leg Extension | 2 | 12 reps | @8.5 |
| 5 | Hamstring Curl | 2 | 12–15 reps | @8.5 |
| 6 | Lateral Raise (Dumbbell) | 1 | 10–15 reps | @8 |
| 2 | 10–15 reps | @8.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL6days low volume is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
PPL6days low volume 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL6days low volume 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
