Free personalized workout plan

3 Day Bodyweight PPL Workout

By Diego Ricaurte

Experience
Beginner (1-2 years)
Time
34 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
Bodyweight, Box, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.
  • This 3 day bodyweight workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! This workout plan is organized into one Push/Pull/Leg cycle, leaving you with either 4 days of the week to recover, or just one if you want to run through the cycle twice per week. Either way, this program will give any beginner a great foundation for any resistance training program later on, and will hit all major muscle groups.
  • From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.

FAQ

  • How much weight should I use?
  • For each exercise, you want to pick a level of resistance that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
  • How can I Increase the resistance using only bodyweight?
  • While you may not be able to just stack on another plate or grab a heavier dumbbell like you usually would, there are plenty of other ways to add resistance. Taking heavier weights out the equation is an opportunity to focus on the other aspects of an exercise. The easiest way to increase resistance is to slow down your reps- this will help you in two different ways. 
  • First, making your reps slow will most definitely make the exercise more difficult and add that extra difficulty you usually only find with heavier weights. Second, slowing down your reps will force you to perform them in a smoother, more engaged manner that will improve your mind/muscle connection. If you master the exercises with a ultra slow technique, your technique and strength at normal speed will improve exponentially.
  • So for example, if you want to max out at 6 reps, pick a tempo that only allows you to perform that many. Even ultra slow tempos like 10 seconds are fair game!
  • How should I perform each exercise?
  • Regardless of the tempo or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it! 
  • In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
  • How Should I Adjust the rep range/weight used over time?
  • In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
  • Phase 1: 
  • Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise 
  • Phase 2:
  • Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 3:
  • Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 4: 
  • Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Deload Week: 
  • On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!
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Workout Overview

Week 1

Day 1: Push Day

Day 2: Rest

Day 3: Pull Day

Day 4: Rest

Day 5: Leg Day

Day 6: Rest

Day 7: Rest



Push-up demonstrationPlay Push-up demonstration
3 sets, 8 - 10 reps, (rest 60s)
Keep shoulders back and down, chest out.
Show Alternative Exercises
Pike Push-up on Bench demonstrationPlay Pike Push-up on Bench demonstration
3 sets, 8 - 10 reps, (rest 60s)
Keep neutral spine, don't let elbows flare out.
Show Alternative Exercises
Incline Pushup
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
4. Dips
3 sets, 8 - 10 reps, (rest 60s)
Use bench or parallel bars if available.
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Pull-up demonstrationPlay Pull-up demonstration
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.
Show Alternative Exercises
High Inverted Row
3 sets, 8 - 10 reps, (rest 60s)
Keep shoulders back and down.
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
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.
Show Alternative Exercises
Crossed-arms Crunch demonstrationPlay Crossed-arms Crunch demonstration
3 sets, 20 reps, (rest 60s)
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
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.
Show Alternative Exercises
Abominal Hip Thrust demonstrationPlay Abominal Hip Thrust demonstration
3 sets, 8 - 10 reps, (rest 60s)
Push through heels, hips to the sky.
Show Alternative Exercises
Split Squat demonstrationPlay Split Squat demonstration
3 sets, 8 - 10 reps, (rest 60s)
Perform without weight for lunges, or hold a weight to your chest.
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
3 sets, 8 - 10 reps, (rest 60s)
Keep balance over the heel you are lunging towards. Focus on smooth transitions between reps.
Show Alternative Exercises

Date Created: 10/18/2019, UTC


Last Updated: 4/18/2021, UTC

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