Simple PPLUL

Unlock your strength with the Simple PPLUL program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. With five days of targeted workouts each week, you'll engage in a balanced blend of push, pull, legs, and upper body exercises, ensuring full-body development. This program incorporates supersets to maximize efficiency and intensity, helping you build muscle and boost endurance. Whether you're a seasoned lifter or just starting out, Simple PPLUL will guide you to achieve your fitness goals with confidence and consistency.

The purpose is to give lifters a staple program that requires effort but what you give you get. Lifters will not have to worry about over complicating their training with unusual movements. They will also not have to worry about feeling unsatisfied after a workout because of too little volume or too much isolation.

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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

Bench Press (Close Grip)

Bench Press (Paused)

Incline Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Kroc Row

Lat Pulldown (Neutral Grip)

Trap Bar Power Shrug

Seated Calf Raise

Romanian Deadlift (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Military Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Overhead Tricep Extension (Cable)

Hammer Curl

Wide Grip Pull-Up

Pull-Up (Weighted)

Bent Over Row (Barbell)

Rear Delt Row

Bicep Curl (Cable)

Lying Leg Curl

Platz Squat

Leg Extension

Dip (Weighted)

Bench Press (Dumbbell)

Pullover (EZ Bar)

Hammer Curl (Cable)

Front Squat (Barbell)

Deadlift (Barbell)

Seated Row (Cable)

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