Push-Pull-Legs (PPL) — Day 1

• Barbell Bench Press – 10
• Incline Bench Press – 12
• Cable Crossover – 15
• Overhead Press (OHP) – 12
• Arnold Press – 15
• Lateral Dumbbell Raises – 20
• Parallel Bar Dips – 12
• Skull Crushers (French Press) – 15
• Tricep Cable Pushdown – 20
• Close-Grip Bench Press – 10
• Plank – 90 sec
• Abdominal Crunches (with weight) – 30
• Hanging Leg Raises – 25
• Bicycle Crunches – 50
• Front Dumbbell Raise – 15

Push-Pull-Legs (PPL) — Day 2

• Deadlift – 8
• Pull-ups – Max
• Lat Pulldown – 12
• Bent-Over Barbell Row – 12
• Seated Cable Row – 15 per arm
• Reverse Fly – 20
• Barbell Bicep Curl – 15
• Hammer Curls – 15
• Concentration Curl – 12 per arm
• Barbell Shrugs – 20
• Farmer's Walk – 60 sec
• Hyperextensions (with weight) – 15
• Face Pull – 20
• Stability Ball Crunches – 25
• Hanging Leg Raises – 30

Push-Pull-Legs (PPL) — Day 3

• Squats – 10
• Front Squat – 12
• Leg Press – 15
• Romanian Deadlift (RDL) – 12
• Lunges – 15 per leg
• Hip Thrust – 15
• Leg Extensions – 20
• Leg Curls – 20
• Standing Calf Raises (Machine) – 25
• Seated Calf Raises – 25
• Plank – 60 sec
• Abdominal Crunches (with weight) – 30
• Hanging Leg Raises – 25
• Bicycle Crunches – 50
• Superman Exercise – 20

Push-Pull-Legs (PPL) — Day 4

• Barbell Bench Press – 15
• Incline Bench Press – 12
• Pullover – 15
• Overhead Press (OHP) – 15
• Lateral Dumbbell Raises – 25
• Front Dumbbell Raise – 20
• Parallel Bar Dips – 15
• Skull Crushers (French Press) – 15
• Tricep Cable Pushdown – 25
• Close-Grip Bench Press (medium weight) – 12
• Plank (with weight) – 45 sec per side
• Stability Ball Crunches – 25
• Hanging Leg Raises – 30
• Abdominal Crunches (with weight) – 35
• Calf Raises (standing) – 35

Push-Pull-Legs (PPL) — Day 5

• Deadlift – 15
• Pull-ups – Max
• Lat Pulldown – 15
• Upright Barbell Row – 15
• Seated Cable Row – 12 per arm
• Reverse Fly – 25
• Neutral Grip Curls – 20
• Hammer Curls – 20
• Concentration Curl – 15 per arm
• Dumbbell Shrugs – 25
• Farmer's Walk – 75 sec
• Hyperextensions (with weight) – 20
• Face Pull – 25
• Bicycle Crunches – 60
• Plank – 105 sec

Push-Pull-Legs (PPL) — Day 6

• Front Squat – 15
• Stiff-Leg Deadlift – 15
• Squats – 15
• Lunges – 20 per leg
• Hip Thrust – 15 per leg
• Leg Extensions – 25
• Leg Curls – 25
• Standing Calf Raises (Machine) – 30
• Seated Calf Raises – 30
• Hyperextensions (with weight) – 20
• Plank – 75 sec
• Abdominal Crunches (with weight) – 30
• Hanging Leg Raises – 30
• Bicycle Crunches – 60
• Superman Exercise – 25

Push-Pull-Legs (PPL) — Day 7

• Jump Rope (max speed) – 3 min
• Burpees – 25
• Push-ups – 30
• Overhead Press (OHP) – 20
• Lateral Dumbbell Raises (fast) – 30
• Parallel Bar Dips – 25
• Tricep Cable Pushdown – 25
• Mountain Climbers (max speed) – 90 per leg
• Bicycle Crunches (max speed) – 80
• Plank – 120 sec
• Hanging Leg Raises – 35
• Squats – 30
• Incline Bench Press – 25
• Front Dumbbell Raise (fast) – 20
• Abdominal Crunches – 50

Push-Pull-Legs (PPL) — Day 8

• Jump Rope (max speed) – 4 min
• Bent-Over Barbell Row – 30
• Lat Pulldown (fast) – 20
• Seated Cable Row – 25 per arm
• Barbell Bicep Curl (fast) – 30
• Hammer Curls (fast) – 25
• Reverse Fly – 25
• Superman Exercise – 40
• Pull-ups – 20
• Farmer's Walk – 90 sec
• Mountain Climbers – 80 per leg
• Hanging Leg Raises – 35
• Stability Ball Crunches – 35
• Burpees – 25
• Calf Raises – 50

Push-Pull-Legs (PPL) — Day 9

• Jump Rope (max speed) – 5 min
• Squats (max speed) – 40
• Lunges – 25 per leg
• Romanian Deadlift (RDL) – 20
• Hip Thrust – 20 per leg
• Mountain Climbers (max speed) – 90 per leg
• Burpees – 25
• Bicycle Crunches (max speed) – 80
• Hanging Leg Raises – 45
• Plank – 60 sec
• Hyperextensions – 25
• Leg Extensions – 25
• Leg Curls – 25
• Seated Calf Raises – 50
• Farmer's Walk – 60 sec

Push-Pull-Legs (PPL) — Day 10

• Jump Rope (max speed) – 4 min
• Burpees – 30
• Push-ups – Max
• Arnold Press – 20
• Lateral Dumbbell Raises (fast) – 35
• Tricep Cable Pushdown – 30
• Skull Crushers (French Press) – 25
• Mountain Climbers (max speed) – 100 per leg
• Abdominal Crunches – 40
• Plank – 60 sec
• Front Dumbbell Raise (fast) – 25
• Close-Grip Bench Press – 20
• Bicycle Crunches – 70
• Squats – 40
• Hanging Leg Raises – 40

Push-Pull-Legs (PPL) — Day 11

• Jump Rope (max speed) – 5 min
• Pull-ups – 25
• Bent-Over Barbell Row – 30
• Seated Cable Row – 30 per arm
• Barbell Bicep Curl – 35
• Neutral Grip Curls – 25
• Reverse Fly – 30
• Farmer's Walk – 120 sec
• Superman Exercise – 40
• Mountain Climbers (max speed) – 100 per leg
• Hanging Leg Raises – 40
• Dumbbell Shrugs (fast) – 30
• Stability Ball Crunches – 40
• Burpees – 30
• Face Pull – 25

Push-Pull-Legs (PPL) — Day 12

• Jump Rope (max speed) – 6 min
• Squats (max speed) – 45
• Lunges – 30 per leg
• Hip Thrust – 50
• Romanian Deadlift (RDL) – 25
• Leg Extensions – 30
• Leg Curls – 30
• Burpees – 35
• Mountain Climbers (max speed) – 120 per leg
• Bicycle Crunches (max speed) – 90
• Hanging Leg Raises – 50
• Plank – 90 sec
• Hyperextensions (fast) – 30
• Seated Calf Raises – 60
• Squats – 20

Push-Pull-Legs (PPL) — Day 13

• Burpees – 40
• Mountain Climbers (max speed) – 150 per leg
• Jump Rope (max speed) – 7 min
• Squats (max speed) – 50
• Push-ups – 30
• Seated Cable Row – 30
• Overhead Press (OHP) – 20
• Bicycle Crunches (max speed) – 100
• Plank – 150 sec
• Barbell Bicep Curl (fast) – 30
• Tricep Cable Pushdown – 30
• Hip Thrust – 60
• Hanging Leg Raises (max speed) – 40
• Farmer's Walk – 90 sec
• Lateral Dumbbell Raises (fast) – 30

Push-Pull-Legs (PPL) — Day 14

• Bicycle Crunches – 7 min
• Burpees – 40
• Squats – 50
• Lunges (light jump) – 30 per leg
• Mountain Climbers (max speed) – 150 per leg
• Bicycle Crunches – 100
• Plank – 60 sec
• Hammer Curls (fast) – 30
• Tricep Cable Pushdown – 30
• Bent-Over Barbell Row – 30
• Overhead Press (OHP) – 20
• Hanging Leg Raises – 50
• Jump Rope (max speed) – 5 min
• Reverse Fly – 30
• Hyperextensions (fast) – 30