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3 Day Bodyweight PPL Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
26 minutes/day | 3 days/week
Good for
Gain Strength, Build Muscle
Equipment
Bodyweight, Box, Dips (Parallel) Bar, Pull up bar, Barbell, Hack Squat Machine, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

Workout Overview



Push-up
3 sets, 8-10 reps, (rest 60s)
Keep shoulders back and down, chest out.
Time between exercises: 60s
Tempo: 1/0/1/0
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Pike Push-up on Bench
3 sets, 8-10 reps, (rest 60s)
Keep neutral spine, don't let elbows flare out.
Time between exercises: 60s
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No media available

3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dips
4. Dips
3 sets, 8-10 reps, (rest 60s)
Use bench or parallel bars if available.
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 8-10 reps, (rest 60s)
If you can't perform one rep, jump yourself up and let yourself down as slowly as possible for the set number of reps.
Time between exercises: 60s
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High Inverted Row
3 sets, 8-10 reps, (rest 60s)
Keep shoulders back and down.
Time between exercises: 60s
Tempo: 1/0/1/0
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Chin-up
3 sets, 6-10 reps, (rest 60s)
If you can't perform one rep, jump yourself up and let yourself down as slowly as possible for the set number of reps.
Time between exercises: 60s
Tempo: 1/0/1/0
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Crossed-arms Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bodyweight Squat
3 sets, 8-10 reps, (rest 60s)
Perform with feet at most 6 inches away from the wall, don't let knees cave. Arms can either be overhead or between legs. Chest stays out, shoulders back and down.
Time between exercises: 60s
Tempo: 1/0/1/0
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Abominal Hip Thrust
3 sets, 8-10 reps, (rest 60s)
Push through heels, hips to the sky.
Time between exercises: 60s
Tempo: 1/0/1/0
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Split Squat
3 sets, 8-10 reps, (rest 60s)
Perform without weight for lunges, or hold a weight to your chest.
Time between exercises: 60s
Tempo: 1/0/1/0
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Bodyweight Side Lunge
3 sets, 8-10 reps, (rest 60s)
Keep balance over the heel you are lunging towards. Focus on smooth transitions between reps.
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 19:38:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:38:01 GMT+0000 (Coordinated Universal Time)

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