Simple Gainz PPL

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push Day

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Machine)

Upright Row (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull Day

Leg Press

Hack Squat

Leg Extension

Leg Curl

Seated Calf Raise

Leg Day

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