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Short, Simple, and Effective PPL
by Chris D.
167 athletes joined
5.0
(1 rating)
Program Description
Short on time? This is the workout you need to be doing! • 35-40 minute workouts • Aim for 1 minute rests Progression: • Increase once you can do 3 full sets of the prescribed rep count. • Upper body lifts (bench press, rows, overhead press) = add 5 lbs / 2.5 kg • Squat = add 5 lbs / 2.5 kg • Deadlift = add 10 lbs / 5 kg • Accessory Exercises = add 2.5 lbs / 1 kg
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Muscle & Sculpting, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 04, 2024 01:04
Last Edited
Jun 17, 2024 03:19
down_app
Week 1
1 / 12 Weeks
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Split Squat (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Wide Grip Pull-Up
3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Nordic Hamstring Curl
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Face Pull
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
45 secs
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps