Push-Pull-Legs (PPL) — Day 1

• Barbell Bench Press – 8
• Incline Bench Press – 10
• Parallel Bar Dips (with weight) – 8
• Dumbbell Shoulder Press – 10
• Overhead Press (OHP) – 8
• Close-Grip Bench Press – 10
• Lateral Dumbbell Raises – 15
• Upright Barbell Row – 12
• Tricep Cable Pushdown – 15
• Skull Crushers (French Press) – 12
• Front Dumbbell Raise – 15
• Push-ups (narrow grip) – 15
• Plank – 90 sec
• Stability Ball Crunches – 25
• Bicycle Crunches – 10 min

Push-Pull-Legs (PPL) — Day 2

• Lat Pulldown (wide grip) – 10
• Bent-Over Barbell Row – 8
• Pull-ups – 8
• Seated Cable Row – 10
• Pullover (dumbbell) – 12
• Lat Pulldown – 12
• Face Pull – 15
• Barbell Shrugs – 12
• Barbell Bicep Curl – 10
• Hammer Curls – 12
• Dumbbell Bicep Curl – 12
• Reverse Wrist Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Farmer's Walk – 2 min

Push-Pull-Legs (PPL) — Day 3

• Squats – 8
• Deadlift – 8
• Leg Press – 10
• Front Squat – 8
• Romanian Deadlift (RDL) – 10
• Squats – 12
• Lunges – 10 (per leg)
• Leg Extensions – 15
• Leg Curls – 15
• Leg Curls – 15
• Hip Thrust – 12
• Calf Raises – 20
• Hyperextensions (with weight) – 15
• Plank – 90 sec
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 4

• Rest

Push-Pull-Legs (PPL) — Day 5

• Barbell Bench Press – 10
• Incline Bench Press – 10
• Parallel Bar Dips (with weight) – 8
• Overhead Press (OHP) – 8
• Dumbbell Shoulder Press – 10
• Close-Grip Bench Press – 10
• Lateral Dumbbell Raises – 15
• Upright Barbell Row – 12
• Tricep Cable Pushdown – 15
• Skull Crushers (French Press) – 12
• Front Dumbbell Raise – 15
• Push-ups – 15
• Plank – 90 sec
• Abdominal Crunches – 25
• Bicycle Crunches – 10 min

Push-Pull-Legs (PPL) — Day 6

• Lat Pulldown – 10
• Bent-Over Barbell Row – 8
• Pull-ups – 8
• Seated Cable Row – 10
• Pullover (dumbbell) – 12
• Lat Pulldown – 12
• Face Pull – 15
• Dumbbell Shrugs – 15
• Barbell Bicep Curl – 10
• Hammer Curls – 12
• Barbell Bicep Curl – 12
• Wrist Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 7

• Squats – 8
• Stiff-Leg Deadlift – 10
• Leg Press – 10
• Front Squat – 8
• Romanian Deadlift (RDL) – 10
• Squats – 12
• Lunges – 10 (per leg)
• Leg Extensions – 15
• Leg Curls – 15
• Leg Curls – 15
• Hip Thrust – 12
• Seated Calf Raises – 20
• Hyperextensions – 15
• Plank (side) – 45 sec
• Hanging Leg Raises – 15

Push-Pull-Legs (PPL) — Day 8

• Barbell Bench Press – 8
• Dumbbell Shoulder Press – 10
• Parallel Bar Dips (with weight) – 8
• Incline Bench Press – 12
• Tricep Cable Pushdown – 15
• Lateral Dumbbell Raises – 15
• Plank – 90 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 15
• Bicycle Crunches – 10 min
• Overhead Press (OHP) – 8
• Close-Grip Bench Press – 10
• Upright Barbell Row – 12
• Skull Crushers (French Press) – 12
• Front Dumbbell Raise – 15

Push-Pull-Legs (PPL) — Day 9

• Cable Crossover – 15
• Arnold Press – 12
• Lateral Dumbbell Raises – 15
• Reverse Pec Deck – 15
• Skull Crushers (French Press) – 12
• Cable Crossover – 15
• Cable Lateral Raise – 15
• Lateral Dumbbell Raises – 15
• Incline Bench Press – 12
• Tricep Cable Pushdown – 15
• Tricep Cable Pushdown (dumbbell) – 15
• Push-ups (narrow grip) – 15
• Stability Ball Crunches – 20
• Plank (side) – 45 sec (per side)
• Burpees – 15

Push-Pull-Legs (PPL) — Day 10

• Face Pull – 15
• Seated Cable Row – 12
• Lat Pulldown – 12
• Seated Cable Row – 12
• Pullover (dumbbell) – 15
• Seated Rear Lateral Raise – 15
• Bent-Over Lateral Raise – 15
• Barbell Bicep Curl – 12
• Concentration Curl – 15
• Hammer Curls – 12
• Wrist Curls – 20
• Reverse Barbell Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Bar Hang – 60 sec

Push-Pull-Legs (PPL) — Day 11

• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Lunges – 12 (per leg)
• Leg Extensions – 15 (per leg)
• Stiff-Leg Deadlift (dumbbells) – 12
• Leg Press – 15
• Hip Thrust – 20
• Lunges – 15 (per leg)
• Squats – 20
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hyperextensions – 15
• Abdominal Crunches – 25
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 12

• Rest

Push-Pull-Legs (PPL) — Day 13

• Cable Crossover – 15
• Arnold Press – 12
• Lateral Dumbbell Raises – 15
• Reverse Pec Deck – 15
• Skull Crushers (French Press) – 12
• Cable Crossover – 15
• Cable Lateral Raise – 15
• Lateral Dumbbell Raises – 15
• Barbell Bench Press – 12
• Tricep Cable Pushdown – 15
• Tricep Cable Pushdown – 15
• Parallel Bar Dips – 10
• Stability Ball Crunches – 20
• Plank (side) – 45 sec (per side)
• Burpees – 15

Push-Pull-Legs (PPL) — Day 14

• Face Pull – 15
• Seated Cable Row – 12
• Lat Pulldown – 12
• Seated Cable Row – 12
• Pullover (dumbbell) – 15
• Seated Rear Lateral Raise – 15
• Bent-Over Lateral Raise – 15
• Barbell Bicep Curl – 12
• Concentration Curl – 15
• Hammer Curls – 12
• Wrist Curls – 20
• Reverse Barbell Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Bar Hang – 60 sec

Push-Pull-Legs (PPL) — Day 15

• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Lunges – 12 (per leg)
• Leg Extensions – 15 (per leg)
• Stiff-Leg Deadlift (dumbbells) – 12
• Leg Press – 15
• Hip Thrust – 20
• Lunges – 15 (per leg)
• Squats – 20
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hyperextensions – 15
• Abdominal Crunches – 25
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 16

• Lat Pulldown (wide grip) – 10
• Bent-Over Barbell Row – 8
• Pull-ups – 8
• Seated Cable Row – 10
• Pullover (dumbbell) – 12
• Lat Pulldown – 12
• Face Pull – 15
• Barbell Shrugs – 12
• Barbell Bicep Curl – 10
• Hammer Curls – 12
• Dumbbell Bicep Curl – 12
• Reverse Wrist Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Farmer's Walk – 2 min