Push-Pull-Legs (PPL) — Day 1

• Push-ups – 10
• Parallel Bar Dips (from chair) – 10
• Push-ups – 10
• Plank – 30 sec
• Abdominal Crunches – 20

Push-Pull-Legs (PPL) — Day 2

• Bent-Over Barbell Row – 15
• Superman Exercise – 20
• Bar Hang – 30 sec
• Wrist Curls – 20
• Reverse Wrist Curls – 20

Push-Pull-Legs (PPL) — Day 3

• Squats – 20
• Hip Thrust – 20
• Lunges – 10 (per leg)
• Calf Raises – 30
• Jump Rope – 1 min

Push-Pull-Legs (PPL) — Day 4

• Rest

Push-Pull-Legs (PPL) — Day 5

• Push-ups – 10
• Parallel Bar Dips (from chair) – 10
• Bicycle Crunches – 20 (per side)
• Plank (side) – 30 sec (per side)
• Push-ups – 10

Push-Pull-Legs (PPL) — Day 6

• Bent-Over Barbell Row – 15
• Superman Exercise – 20
• Bar Hang – 30 sec
• Wrist Curls – 20
• Bent-Over Lateral Raise – 15

Push-Pull-Legs (PPL) — Day 7

• Squats – 15
• Hip Thrust (single leg) – 15 (per leg)
• Hanging Leg Raises – 15
• Mountain Climbers – 30 sec
• Calf Raises – 30

Push-Pull-Legs (PPL) — Day 8

• Barbell Bench Press – 12
• Overhead Press (OHP) – 12
• Skull Crushers (French Press) – 12
• Plank – 30 sec
• Lateral Dumbbell Raises – 12

Push-Pull-Legs (PPL) — Day 9

• Bent-Over Lateral Raise – 12
• Barbell Bicep Curl – 12
• Dumbbell Shrugs – 15
• Hammer Curls – 12
• Reverse Fly – 12

Push-Pull-Legs (PPL) — Day 10

• Squats – 15
• Romanian Deadlift (RDL) – 15
• Lunges – 10 (per leg)
• Hip Thrust – 15
• Calf Raises – 20

Push-Pull-Legs (PPL) — Day 11

• Rest

Push-Pull-Legs (PPL) — Day 12

• Incline Bench Press – 12
• Dumbbell Shoulder Press – 12
• Tricep Cable Pushdown – 12
• Abdominal Crunches – 20
• Front Dumbbell Raise – 12

Push-Pull-Legs (PPL) — Day 13

• Seated Cable Row – 12
• Concentration Curl – 12
• Upright Barbell Row – 12
• Wrist Curls – 20
• Farmer's Walk – 40 sec

Push-Pull-Legs (PPL) — Day 14

• Front Squat – 15
• Romanian Deadlift (RDL) – 10 (per leg)
• Hanging Leg Raises – 15
• Seated Calf Raises – 20
• Burpees – 5