Push-Pull-Legs (PPL) — Day 1

• Push-ups (on fists) – 20
• Parallel Bar Dips – 15
• Push-ups – 15
• Plank – 60 sec
• Abdominal Crunches (with pause) – 30
• Bicycle Crunches – 30 (per side)
• Burpees – 15
• Push-ups – 10
• Plank – 45 sec (per side)
• Bent-Over Lateral Raise – 25
• Wrist Curls – 25
• Reverse Wrist Curls – 25
• Calf Raises – 20 (per leg)
• Jump Rope – 3 min
• Hanging Leg Raises – 20

Push-Pull-Legs (PPL) — Day 2

• Bent-Over Barbell Row – 20
• Pull-ups – 12
• Superman Exercise (with rotation) – 20
• Bar Hang – 60 sec
• Bent-Over Lateral Raise – 25
• Mountain Climbers – 60 sec
• Concentration Curl (simulation) – 15
• Reverse Wrist Curls – 25
• Hip Thrust – 20
• Burpees – 15
• Hanging Leg Raises – 20
• Abdominal Crunches – 30
• Wrist Curls – 25
• Calf Raises – 30
• Bent-Over Barbell Row – 20

Push-Pull-Legs (PPL) — Day 3

• Squats (explosive jump) – 20
• Front Squat – 20
• Hip Thrust – 15 (per leg)
• Lunges – 15 (per leg)
• Calf Raises – 20 (per leg)
• Plank (with rotation) – 60 sec
• Mountain Climbers – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 20
• Bicycle Crunches – 30 (per side)
• Burpees – 15
• Push-ups – 15
• Superman Exercise – 20
• Jump Rope – 3 min
• Parallel Bar Dips – 15

Push-Pull-Legs (PPL) — Day 4

• Rest

Push-Pull-Legs (PPL) — Day 5

• Push-ups – 20
• Parallel Bar Dips – 15
• Push-ups – 15
• Plank – 60 sec
• Abdominal Crunches – 20 (per side)
• Bicycle Crunches – 30 (per side)
• Burpees – 15
• Push-ups – 15
• Plank – 45 sec (per side)
• Bent-Over Lateral Raise – 25
• Wrist Curls – 25
• Reverse Wrist Curls – 25
• Calf Raises – 30
• Jump Rope – 3 min
• Hanging Leg Raises – 20

Push-Pull-Legs (PPL) — Day 6

• Bent-Over Barbell Row – 20
• Pull-ups – 12
• Superman Exercise (with rotation) – 20
• Bar Hang – 60 sec
• Bent-Over Lateral Raise – 25
• Mountain Climbers – 60 sec
• Concentration Curl (simulation) – 15
• Reverse Wrist Curls – 25
• Hip Thrust (single leg) – 15 (per leg)
• Burpees – 15
• Hanging Leg Raises – 20
• Abdominal Crunches – 30
• Wrist Curls – 25
• Calf Raises – 20 (per leg)
• Bent-Over Barbell Row – 20

Push-Pull-Legs (PPL) — Day 7

• Squats (explosive jump) – 20
• Front Squat – 20
• Hip Thrust – 20
• Lunges – 15 (per leg)
• Calf Raises – 30
• Plank – 90 sec
• Mountain Climbers – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 20
• Bicycle Crunches – 30 (per side)
• Burpees – 15
• Push-ups – 15
• Superman Exercise (with 3-sec pause) – 20
• Jump Rope – 3 min
• Parallel Bar Dips – 15

Push-Pull-Legs (PPL) — Day 8

• Barbell Bench Press – 12
• Overhead Press (OHP) – 12
• Incline Bench Press – 12
• Arnold Press – 12
• Skull Crushers (French Press) – 15
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Push-ups – 15
• Cable Crossover (simulation) – 15
• Plank – 60 sec
• Stability Ball Crunches – 25
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 15
• Wrist Curls – 25
• Reverse Wrist Curls – 25

Push-Pull-Legs (PPL) — Day 9

• Bent-Over Lateral Raise – 15 (per arm)
• Seated Cable Row – 15
• Pullover – 15
• Upright Barbell Row – 15
• Reverse Fly – 15
• Dumbbell Shrugs – 25
• Hammer Curls – 15
• Concentration Curl – 15
• Face Pull – 15
• Farmer's Walk – 90 sec
• Superman Exercise – 20
• Hanging Leg Raises – 20
• Abdominal Crunches – 30
• Hip Thrust – 20
• Burpees – 15

Push-Pull-Legs (PPL) — Day 10

• Front Squat – 15
• Romanian Deadlift (RDL) – 15
• Lunges (weighted) – 15 (per leg)
• Hip Thrust – 15
• Calf Raises (single leg) – 20 (per leg)
• Seated Calf Raises – 20
• Stability Ball Crunches – 25
• Mountain Climbers – 60 sec
• Bicycle Crunches – 30 (per side)
• Hanging Leg Raises – 20
• Burpees – 15
• Overhead Press (OHP) – 12
• Bent-Over Lateral Raise – 15
• Squats – 15
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 11

• Rest

Push-Pull-Legs (PPL) — Day 12

• Barbell Bench Press (wide grip) – 12
• Dumbbell Shoulder Press – 12
• Incline Bench Press – 12
• Arnold Press – 12
• Skull Crushers (French Press) – 15
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Push-ups – 15
• Cable Crossover (simulation) – 15
• Plank – 60 sec
• Abdominal Crunches – 30
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 15
• Wrist Curls – 25
• Reverse Wrist Curls – 25

Push-Pull-Legs (PPL) — Day 13

• Bent-Over Lateral Raise – 15 (per arm)
• Seated Cable Row – 15
• Pullover – 15
• Upright Barbell Row – 15
• Reverse Fly – 15
• Dumbbell Shrugs – 25
• Hammer Curls – 15
• Concentration Curl – 15
• Face Pull – 15
• Farmer's Walk – 90 sec
• Superman Exercise – 20
• Hanging Leg Raises – 20
• Stability Ball Crunches – 25
• Hip Thrust (single leg) – 15 (per leg)
• Burpees – 15

Push-Pull-Legs (PPL) — Day 14

• Romanian Deadlift (RDL) – 12 (per leg)
• Front Squat – 15
• Lunges (weighted) – 15 (per leg)
• Hip Thrust – 20
• Calf Raises – 25
• Seated Calf Raises – 20
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Bicycle Crunches – 30 (per side)
• Hanging Leg Raises – 20
• Burpees – 15
• Barbell Bench Press – 12
• Bent-Over Lateral Raise – 15
• Squats (weighted) – 15
• Jump Rope – 3 min