Simple PPL 5.0

Bodybuilding, progressive overload

Only dropset exercises where you were unable to reach target rep range and do it proportionally to make up missed volume

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Week 1

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Overhead Tricep Extension (Cable)

Incline Bench Press (Dumbbell)

Lateral Raise (Machine)

Chest Fly (Cable)

Push 1

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Dumbbell)

Pull-Up (Assisted)

Reverse Bicep Curl (EZ Bar)

Pull 1

Leg Press

Hip Thrust (Barbell)

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Extension

Leg 1

Pullover Crunch

Leg Raise (Captain's Chair)

Dead Bug

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