Free personalized workout plan
3 Day Bodyweight PPL Workout
| 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 IntensityAverage Exertion |
| Description |
Workout Overview
Week 1
Day 1: Push Day | Day 2: Rest | Day 3: Pull Day | Day 4: Rest | Day 5: Leg Day |
Push Day
Scroll to top 1. 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 Show Alternative Exercises |
 3 sets, 8-10 reps, (rest 60s) Keep neutral spine, don't let elbows flare out. Time between exercises: 60s Show Alternative Exercises |
No media available 3 sets, 8-10 reps, (rest 60s) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 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 Show Alternative Exercises |
Pull Day
Scroll to top 1. 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 Show Alternative Exercises |
 3 sets, 8-10 reps, (rest 60s) Keep shoulders back and down. Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 3. 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 Show Alternative Exercises |
Show Alternative Exercises |
Leg Day
Scroll to top 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 Show Alternative Exercises |
 3 sets, 8-10 reps, (rest 60s) Push through heels, hips to the sky. Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 3. 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 Show Alternative Exercises |
 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 Show Alternative Exercises |
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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