Simple Gainz PPL

by Iconiq Creative

Program Description

This structured 8-week program follows a classic push, pull, legs split, performed three days per week. Using equipment available in most commercial gyms, this plan focuses on hypertrophy, targeting the 8–12 rep range for optimal muscle growth. It balances volume and recovery to ensure steady progress while keeping workouts efficient and effective. Whether you're looking to build muscle or refine your training routine, this program provides a solid foundation for strength and size gains.

Program Overview

Level
Intermediate, Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Mar 19, 2025 06:28
Last Edited
Jun 18, 2025 12:24

Summary

Unlock your strength with the Simple Gainz PPL program, a focused 8-week journey designed for lifters ready to build muscle and enhance their performance. This program features a balanced 3-day split—Push, Pull, and Legs—ensuring comprehensive development of all major muscle groups. Each workout incorporates a mix of barbell, dumbbell, and machine exercises, targeting specific muscles with precision. Get ready to elevate your training and achieve noticeable gains in strength and physique!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Bench Press (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Chest Fly (Machine)

12-15 reps

Overhead Press (Barbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 2

Bent Over Row (Barbell)

10-12 reps

Lat Pulldown

12-15 reps

Seated Row (Machine)

12-15 reps

Upright Row (Barbell)

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Hammer Curl (Dumbbell)

10-12 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 3

Leg Press

12-15 reps

Hack Squat

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Day 1

Bench Press (Barbell)

4 Sets

10-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

10-12 Reps

Chest Fly (Machine)

3 Sets

12-15 Reps

Overhead Press (Barbell)

4 Sets

10-12 Reps

Lateral Raise (Dumbbell)

4 Sets

15-20 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-12 Reps

Day 2

Bent Over Row (Barbell)

4 Sets

10-12 Reps

Lat Pulldown

4 Sets

12-15 Reps

Seated Row (Machine)

3 Sets

12-15 Reps

Upright Row (Barbell)

3 Sets

12-15 Reps

Incline Curl (Dumbbell)

4 Sets

10-12 Reps

Hammer Curl (Dumbbell)

3 Sets

10-12 Reps

Day 3

Leg Press

4 Sets

12-15 Reps

Hack Squat

4 Sets

10-12 Reps

Leg Extension

4 Sets

12-15 Reps

Leg Curl

4 Sets

12-15 Reps

Seated Calf Raise

4 Sets

15-20 Reps