Program Description
No frills, basic PPL
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMar 24, 2024 09:43
- Last EditedJun 18, 2025 09:40

Summary
Unlock your strength potential with the Basic PPL workout program! Over 12 weeks, this structured plan focuses on a push-pull-legs split, designed for three training days per week. You’ll engage in a variety of compound and isolation exercises, including barbell bench presses, lat pulldowns, and tricep pushdowns, ensuring comprehensive muscle development. Perfect for beginners and seasoned lifters alike, this program will help you build strength, improve muscle definition, and enhance overall fitness. Get ready to transform your workouts and achieve your goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Assisted)
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Alternating Dumbbell Curl
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Leg Press
3
5 reps
-
4
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
5 Reps
-
2
Dip (Assisted)3 Sets
5 Reps
-
3
Bench Press (Barbell)3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
-
Day 2
1
Lat Pulldown3 Sets
10 Reps
-
2
Bent Over Row (Barbell)3 Sets
5 Reps
-
3
Alternating Dumbbell Curl3 Sets
8 Reps
-
4
Seated Row (Cable)3 Sets
8 Reps
-
5
Cable Crunch3 Sets
10 Reps
-
Day 3
1
Leg Extension3 Sets
10 Reps
-
2
Leg Curl3 Sets
8 Reps
-
3
Leg Press3 Sets
5 Reps
-
4
Run1 Set
15 mins
-