Straightforward PPL

This is just a great simple but not beginner program to make some gains straightforwardly

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Dumbbell Bench Pullover

Lateral Raise (Cable)

push

Lat Pulldown

Bent Over Row (Barbell)

Hammer Curl (Dumbbell)

Dumbbell Row

Face Pull

Bicep Curl (Barbell)

pull

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

Push Up

legs

Bench Press (Dumbbell)

One Arm Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Shoulder Press (Machine)

JM Press

push 2

Underhand Lat Pulldown

Seated Row (Cable)

Upright Row (Dumbbell)

Bicep Curl (Cable)

pull 2

Leg Press (45 Degrees)

Hip Thrust (Machine)

legs 2

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