Push-Pull-Legs (PPL) — Day 1

• Push-ups – 15
• Dumbbell Shoulder Press (light weight) – 15
• Lateral Dumbbell Raises (light weight) – 15
• Parallel Bar Dips – 15
• Plank – 40 sec

Push-Pull-Legs (PPL) — Day 2

• Pull-ups – 12
• Seated Cable Row (light weight) – 15
• Barbell Bicep Curl (light weight) – 15
• Superman Exercise – 15
• Abdominal Crunches – 20

Push-Pull-Legs (PPL) — Day 3

• Squats – 20
• Lunges – 15 per leg
• Hip Thrust – 20
• Calf Raises (standing) – 30
• Hanging Leg Raises – 20

Push-Pull-Legs (PPL) — Day 4

• Incline Bench Press – 15
• Overhead Press (OHP) – 15
• Bent-Over Lateral Raise – 15
• Skull Crushers (French Press) (light weight) – 15
• Plank – 30 sec per side

Push-Pull-Legs (PPL) — Day 5

• Bent-Over Barbell Row (light weight) – 15
• Face Pull – 15
• Hammer Curls (light weight) – 15
• Hyperextensions – 15
• Stability Ball Crunches – 20

Push-Pull-Legs (PPL) — Day 6

• Romanian Deadlift (RDL) – 15
• Front Squat – 15
• Leg Extensions (light weight) – 15
• Leg Curls (light weight) – 15
• Bicycle Crunches – 30

Push-Pull-Legs (PPL) — Day 7

• Jump Rope – 2 min
• Plank – 60 sec
• Abdominal Crunches – 30
• Bicycle Crunches – 2 min
• Hanging Leg Raises – 20

Push-Pull-Legs (PPL) — Day 8

• Burpees – 15
• Push-ups – 20
• Lateral Dumbbell Raises – 20
• Parallel Bar Dips – 20
• Mountain Climbers – 40 per leg

Push-Pull-Legs (PPL) — Day 9

• Pull-ups – 15
• Seated Cable Row (fast) – 20
• Barbell Bicep Curl (fast) – 20
• Jump Rope – 3 min
• Superman Exercise – 25

Push-Pull-Legs (PPL) — Day 10

• Squats – 25
• Lunges – 20 per leg
• Hip Thrust (fast) – 30
• Bicycle Crunches – 50
• Farmer's Walk – 45 sec

Push-Pull-Legs (PPL) — Day 11

• Push-ups – 20
• Overhead Press (OHP) (fast) – 15
• Front Dumbbell Raise (fast) – 20
• Tricep Cable Pushdown – 20
• Burpees – 15

Push-Pull-Legs (PPL) — Day 12

• Bent-Over Barbell Row (fast) – 20
• Hammer Curls (fast) – 20
• Superman Exercise – 25
• Mountain Climbers – 50 per leg
• Plank – 45 sec

Push-Pull-Legs (PPL) — Day 13

• Squats – 30
• Lunges (light jump) – 20 per leg
• Hanging Leg Raises – 30
• Abdominal Crunches – 40
• Jump Rope – 4 min

Push-Pull-Legs (PPL) — Day 14

• Burpees – 20
• Mountain Climbers (fast) – 60 per leg
• Jump Rope – 5 min
• Squats – 30
• Bicycle Crunches – 60