Free personalized workout plan

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

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Equipment

Bodyweight, Box, Other, Pull up bar

Average Exertion

50%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Bodyweight, Box, Other, Pull up bar

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1

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



ExerciseSetsRepsRestNotes
1. Push-up3 sets8 - 10 reps60s
Keep shoulders back and down, chest out.
2. Pike Push-up on Bench3 sets8 - 10 reps60s
Keep neutral spine, don't let elbows flare out.
3. Incline Pushup
Incline Pushup
3 sets8 - 10 reps60s
4. Dips3 sets8 - 10 reps60s
Use bench or parallel bars if available.

ExerciseSetsRepsRestNotes
1. Pull-up3 sets8 - 10 reps60s
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
High Inverted Row
3 sets8 - 10 reps60s
Keep shoulders back and down.
3. Chin-up3 sets6 - 10 reps60s
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 Crunch3 sets20 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets8 - 10 reps60s
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 Thrust3 sets8 - 10 reps60s
Push through heels, hips to the sky.
3. Split Squat3 sets8 - 10 reps60s
Perform without weight for lunges, or hold a weight to your chest.
4. Bodyweight Side Lunge3 sets8 - 10 reps60s
Keep balance over the heel you are lunging towards. Focus on smooth transitions between reps.

Date Created: 10/18/2019, UTC


Last Updated: 1/5/2021, UTC

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