Short, Simple, and Effective PPL

Short on time? This is the workout you need to be doing!
• 35-40 minute workouts
• Aim for 1 minute rests

Progression: 
• Increase once you can do 3 full sets of the prescribed rep count. 
• Upper body lifts (bench press, rows, overhead press) = add 5 lbs / 2.5 kg
• Squat = add 5 lbs / 2.5 kg 
• Deadlift = add 10 lbs / 5 kg
• Accessory Exercises = add 2.5 lbs / 1 kg

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Face Pull

Bicep Curl (Dumbbell)

Plank

Pull Day B

Deadlift (Barbell)

Wide Grip Pull-Up

Chest Supported Row (Dumbbell)

Hammer Curl

Pull Day A

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Hanging Leg Raise

Push Day A

High Bar Squat (Barbell)

Lunge (Dumbbell)

Nordic Hamstring Curl

Standing Calf Raise

Legs

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push Day B

V-Handle Tricep Pushdown (Cable)

Split Squat (Dumbbell)

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