Push-Pull-Legs (PPL) — Day 1

• Push-ups – 20
• Incline Bench Press – 15
• Arnold Press – 15
• Lateral Dumbbell Raises – 20
• Skull Crushers (French Press) – 15
• Tricep Cable Pushdown – 20
• Abdominal Crunches (with weight) – 25
• Plank – 60 sec
• Front Dumbbell Raise – 15
• Calf Raises (standing) – 30

Push-Pull-Legs (PPL) — Day 2

• Pull-ups – 10
• Bent-Over Barbell Row (medium weight) – 15
• Seated Cable Row – 15 per arm
• Concentration Curl – 15 per arm
• Hammer Curls – 15
• Bent-Over Lateral Raise – 20
• Face Pull – 15
• Superman Exercise – 20
• Dumbbell Shrugs – 20
• Hanging Leg Raises – 25

Push-Pull-Legs (PPL) — Day 3

• Squats (with weight) – 20
• Romanian Deadlift (RDL) – 15
• Lunges (with weight) – 15 per leg
• Hip Thrust – 20
• Leg Extensions – 20
• Leg Curls – 20
• Seated Calf Raises – 30
• Bicycle Crunches – 40
• Plank – 45 sec
• Hyperextensions – 15

Push-Pull-Legs (PPL) — Day 4

• Barbell Bench Press – 15
• Overhead Press (OHP) – 15
• Push-ups – 20
• Pullover – 15
• Lateral Dumbbell Raises – 15
• Parallel Bar Dips – 15
• Close-Grip Bench Press (light weight) – 15
• Stability Ball Crunches – 20
• Plank – 40 sec per side
• Hanging Leg Raises – 25

Push-Pull-Legs (PPL) — Day 5

• Deadlift – 10
• Lat Pulldown – 15
• Upright Barbell Row – 15
• Seated Cable Row – 20
• Neutral Grip Curls – 15
• Barbell Bicep Curl – 20
• Reverse Fly – 15
• Farmer's Walk (medium weight) – 45 sec
• Superman Exercise – 20
• Hanging Leg Raises – 20

Push-Pull-Legs (PPL) — Day 6

• Front Squat (with weight) – 20
• Stiff-Leg Deadlift – 15
• Lunges – 15 per leg
• Hip Thrust – 20
• Squats – 15
• Calf Raises (standing) – 40
• Hyperextensions (with weight) – 15
• Abdominal Crunches (with weight) – 25
• Plank – 60 sec
• Bicycle Crunches – 40

Push-Pull-Legs (PPL) — Day 7

• Squats – 30
• Push-ups – 20
• Seated Cable Row (light weight) – 15
• Overhead Press (OHP) (light weight) – 15
• Barbell Bicep Curl (light weight) – 15
• Skull Crushers (French Press) (light weight) – 15
• Hip Thrust – 25
• Plank – 75 sec
• Stability Ball Crunches – 25
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 8

• Burpees – 15
• Push-ups – 25
• Overhead Press (OHP) – 15
• Lateral Dumbbell Raises (fast) – 25
• Parallel Bar Dips – 20
• Tricep Cable Pushdown – 20
• Mountain Climbers – 60 per leg
• Bicycle Crunches – 50
• Jump Rope – 3 min
• Plank – 45 sec

Push-Pull-Legs (PPL) — Day 9

• Jump Rope – 4 min
• Bent-Over Barbell Row – 20
• Seated Cable Row – 20 per arm
• Barbell Bicep Curl (fast) – 20
• Hammer Curls (fast) – 20
• Bent-Over Lateral Raise – 20
• Superman Exercise – 30
• Pull-ups – 15
• Farmer's Walk – 60 sec
• Hanging Leg Raises – 30

Push-Pull-Legs (PPL) — Day 10

• Squats – 30
• Lunges (light jump) – 20 per leg
• Romanian Deadlift (RDL) – 20
• Hip Thrust – 40
• Mountain Climbers – 70 per leg
• Burpees – 20
• Jump Rope – 4 min
• Bicycle Crunches – 60
• Hanging Leg Raises – 30
• Calf Raises – 40

Push-Pull-Legs (PPL) — Day 11

• Burpees – 20
• Push-ups – 20
• Incline Bench Press – 20
• Arnold Press – 15
• Lateral Dumbbell Raises (fast) – 30
• Skull Crushers (French Press) – 20
• Jump Rope – 5 min
• Plank – 90 sec
• Abdominal Crunches – 50
• Front Dumbbell Raise (fast) – 20

Push-Pull-Legs (PPL) — Day 12

• Bent-Over Barbell Row (fast) – 20
• Lat Pulldown (fast) – 15
• Seated Cable Row (fast) – 25
• Concentration Curl – 15 per arm
• Reverse Fly – 20
• Mountain Climbers – 70 per leg
• Superman Exercise – 30
• Hanging Leg Raises – 30
• Stability Ball Crunches – 30
• Farmer's Walk – 75 sec

Push-Pull-Legs (PPL) — Day 13

• Squats – 35
• Lunges (light jump) – 25 per leg
• Stiff-Leg Deadlift – 15
• Hip Thrust – 15 per leg
• Bicycle Crunches – 70
• Hanging Leg Raises – 40
• Jump Rope – 5 min
• Burpees – 25
• Plank – 45 sec
• Seated Calf Raises – 40

Push-Pull-Legs (PPL) — Day 14

• Burpees – 30
• Mountain Climbers (max speed) – 80 per leg
• Squats (max speed) – 35
• Jump Rope (max speed) – 6 min
• Push-ups – 20
• Seated Cable Row – 20
• Overhead Press (OHP) – 15
• Bicycle Crunches (max speed) – 80
• Plank – 120 sec
• Hanging Leg Raises (max speed) – 30