3 Day Bodyweight PPL Workout

By Diego Ricaurte

Experience

Beginner (1-2 years)

Days per week

3 days

Time

34 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequ

Source

myworkouts

Equipment

Bodyweight, Box, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

34 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Bodyweight, Box, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Push Day

Day 2: Pull Day

Day 3: Leg Day

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Push Day

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Exercise	Sets	Reps	Rest	Notes
1. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	8 - 10 reps	60s	Keep shoulders back and down, chest out.
2. Pike Push-up on Bench Pike Push Up From Bench/Box by Justin Cutler	3 sets	8 - 10 reps	60s	Keep neutral spine, don't let elbows flare out.
3. Incline Pushup ▶	3 sets	8 - 10 reps	60s
4. Dips Straight VS Parallel Bar Dips \| Which is best? by FitnessFAQs	3 sets	8 - 10 reps	60s	Use bench or parallel bars if available.

Pull Day

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	8 - 10 reps	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.
2. High Inverted Row ▶	3 sets	8 - 10 reps	60s	Keep shoulders back and down.
3. Chin-up Beginner - Chin ups by OneRepMan	3 sets	6 - 10 reps	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.
4. Crossed-arms Crunch Crossed Arms Crunches by Alessandro's Personal Training	3 sets	20 reps	60s

Leg Day

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	8 - 10 reps	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.
2. Abominal Hip Thrust Abdominal Training Hip Thrusts by supermaine3215	3 sets	8 - 10 reps	60s	Push through heels, hips to the sky.
3. Split Squat How to PROPERLY Bulgarian Split Squat To Grow Your Quads by Colossus Fitness	3 sets	8 - 10 reps	60s	Perform without weight for lunges, or hold a weight to your chest.
4. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	8 - 10 reps	60s	Keep balance over the heel you are lunging towards. Focus on smooth transitions between reps.