Push-Pull-Legs (PPL) — Day 1

• Push-ups – 15
• Parallel Bar Dips (from chair) – 15
• Push-ups – 15
• Plank (side) – 40 sec (per side)
• Abdominal Crunches – 25
• Bicycle Crunches – 20 (per side)
• Calf Raises – 30
• Burpees – 8
• Bent-Over Lateral Raise – 20
• Wrist Curls – 20

Push-Pull-Legs (PPL) — Day 2

• Bent-Over Barbell Row – 20
• Pull-ups – 10
• Superman Exercise (with 3-sec pause) – 20
• Bar Hang – 45 sec
• Bent-Over Lateral Raise – 20
• Reverse Wrist Curls – 20
• Wrist Curls – 20
• Mountain Climbers – 40 sec
• Hanging Leg Raises – 15
• Hip Thrust – 20

Push-Pull-Legs (PPL) — Day 3

• Squats (explosive jump) – 15
• Front Squat – 20
• Hip Thrust (single leg) – 15 (per leg)
• Lunges – 12 (per leg)
• Calf Raises – 20 (per leg)
• Abdominal Crunches – 25
• Plank – 45 sec
• Jump Rope – 2 min
• Burpees – 8
• Hanging Leg Raises – 15

Push-Pull-Legs (PPL) — Day 4

• Rest

Push-Pull-Legs (PPL) — Day 5

• Push-ups – 15
• Parallel Bar Dips (from chair) – 15
• Push-ups – 15
• Plank (with rotation) – 40 sec
• Abdominal Crunches – 25
• Bicycle Crunches – 20 (per side)
• Calf Raises – 30
• Burpees – 8
• Bent-Over Lateral Raise – 20
• Wrist Curls – 20

Push-Pull-Legs (PPL) — Day 6

• Bent-Over Barbell Row – 20
• Pull-ups – 10
• Superman Exercise (with 3-sec pause) – 20
• Bar Hang – 45 sec
• Reverse Wrist Curls – 20
• Mountain Climbers – 40 sec
• Hanging Leg Raises – 15
• Hip Thrust – 20
• Bent-Over Lateral Raise – 20
• Concentration Curl (simulation) – 15

Push-Pull-Legs (PPL) — Day 7

• Squats – 15
• Front Squat – 20
• Hip Thrust – 20
• Lunges (with rotation) – 12 (per leg)
• Calf Raises – 30
• Abdominal Crunches – 25
• Plank (side) – 40 sec (per side)
• Jump Rope – 2 min
• Burpees – 8
• Hanging Leg Raises – 15

Push-Pull-Legs (PPL) — Day 8

• Barbell Bench Press – 12
• Overhead Press (OHP) – 12
• Skull Crushers (French Press) – 12
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Plank – 40 sec
• Abdominal Crunches – 25
• Push-ups – 15
• Arnold Press – 10
• Cable Crossover (simulation) – 15

Push-Pull-Legs (PPL) — Day 9

• Bent-Over Lateral Raise – 15
• Hammer Curls – 15
• Upright Barbell Row – 12
• Reverse Fly – 15
• Dumbbell Shrugs – 20
• Barbell Bicep Curl – 15
• Wrist Curls – 20
• Face Pull – 15
• Farmer's Walk – 60 sec
• Hanging Leg Raises – 15

Push-Pull-Legs (PPL) — Day 10

• Squats – 15
• Romanian Deadlift (RDL) – 15
• Lunges – 12 (per leg)
• Hip Thrust (with dumbbell) – 15
• Calf Raises – 25
• Stability Ball Crunches – 20
• Mountain Climbers – 40 sec
• Burpees – 8
• Seated Calf Raises – 20
• Front Squat – 15

Push-Pull-Legs (PPL) — Day 11

• Rest

Push-Pull-Legs (PPL) — Day 12

• Incline Bench Press – 12
• Dumbbell Shoulder Press – 12
• Tricep Cable Pushdown – 15
• Arnold Press – 10
• Front Dumbbell Raise – 15
• Plank – 40 sec
• Abdominal Crunches – 25
• Push-ups – 15
• Cable Crossover (simulation) – 15
• Bicycle Crunches – 20 (per side)

Push-Pull-Legs (PPL) — Day 13

• Seated Cable Row – 15
• Concentration Curl – 15
• Pullover – 12
• Reverse Fly – 15
• Dumbbell Shrugs – 20
• Hammer Curls – 15
• Reverse Wrist Curls – 20
• Face Pull – 15
• Farmer's Walk – 60 sec
• Superman Exercise – 20

Push-Pull-Legs (PPL) — Day 14

• Front Squat – 15
• Romanian Deadlift (RDL) – 12 (per leg)
• Lunges – 12 (per leg)
• Hip Thrust – 15
• Calf Raises – 25
• Stability Ball Crunches – 20
• Mountain Climbers – 40 sec
• Burpees – 8
• Hanging Leg Raises – 15
• Seated Calf Raises – 20