Simple Effective PPL

Build muscle mass and strength.

Each week strive to add 5lbs or another rep per set to each exercise. A simple yet highly effective approach is performing a given an exercise for 10 reps and add one rep per set each week to until you reach 15 reps, then drop the reps back down to 10 and add another 5 to 10lbs and do it again.

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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

Squat (Barbell)

Deadlift (Barbell)

Walking Lunge

Suitcase Carry

Sit Up

Hanging Knee Raise

Lower Body

Cardio

Cardio Day

Bench Press (Barbell)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Assisted)

Skull Crusher (Barbell)

Upper Push

Romanian Deadlift (Barbell)

Wide Grip Pull-Up (Assisted)

Close Grip Pull-Up (Assisted)

Chest Supported Row (Machine)

Seated Row (Cable)

Face Pull

Reverse Fly (Dumbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Upper Pull

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