Push-Pull-Legs (PPL) — Day 1

• Barbell Bench Press – 10
• Dumbbell Shoulder Press – 10
• Parallel Bar Dips – 10
• Incline Bench Press – 12
• Tricep Cable Pushdown – 15
• Lateral Dumbbell Raises – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 15
• Bicycle Crunches – 10 min

Push-Pull-Legs (PPL) — Day 2

• Lat Pulldown – 10
• Bent-Over Barbell Row – 10
• Pull-ups (or gravitron) – 8
• Seated Cable Row – 12
• Barbell Bicep Curl – 12
• Hammer Curls – 12
• Dumbbell Shrugs – 15
• Superman Exercise – 20
• Farmer's Walk – 1 min
• Jump Rope – 2 min

Push-Pull-Legs (PPL) — Day 3

• Squats – 10
• Leg Press – 12
• Lunges – 12 (per leg)
• Romanian Deadlift (RDL) – 10
• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Calf Raises – 20
• Hyperextensions – 15
• Plank – 60 sec

Push-Pull-Legs (PPL) — Day 4

• Rest

Push-Pull-Legs (PPL) — Day 5

• Incline Bench Press – 10
• Overhead Press (OHP) – 10
• Close-Grip Bench Press – 10
• Cable Crossover – 15
• Skull Crushers (French Press) – 12
• Front Dumbbell Raise – 15
• Lateral Dumbbell Raises – 15
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Bicycle Crunches – 10 min

Push-Pull-Legs (PPL) — Day 6

• Lat Pulldown – 10
• Bent-Over Barbell Row – 10
• Pull-ups (or gravitron) – 8
• Face Pull – 15
• Dumbbell Bicep Curl – 12
• Concentration Curl – 15
• Barbell Shrugs – 15
• Superman Exercise – 20
• Farmer's Walk – 1 min
• Jump Rope – 2 min

Push-Pull-Legs (PPL) — Day 7

• Front Squat – 10
• Leg Press – 12
• Lunges – 12 (per leg)
• Stiff-Leg Deadlift – 10
• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Seated Calf Raises – 20
• Hyperextensions – 15
• Plank – 60 sec

Push-Pull-Legs (PPL) — Day 8

• Barbell Bench Press – 10
• Dumbbell Shoulder Press – 10
• Parallel Bar Dips – 10
• Incline Bench Press – 12
• Tricep Cable Pushdown – 15
• Lateral Dumbbell Raises – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 15
• Bicycle Crunches – 10 min

Push-Pull-Legs (PPL) — Day 9

• Cable Crossover – 15
• Arnold Press – 12
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Skull Crushers (French Press) – 12
• Tricep Cable Pushdown – 15
• Reverse Pec Deck – 15
• Stability Ball Crunches – 20
• Plank (side) – 45 sec
• Burpees – 15

Push-Pull-Legs (PPL) — Day 10

• Face Pull – 15
• Bent-Over Lateral Raise – 15
• Lat Pulldown – 12
• Concentration Curl – 15
• Hammer Curls – 12
• Pullover (dumbbell) – 15
• Reverse Barbell Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Bar Hang – 60 sec

Push-Pull-Legs (PPL) — Day 11

• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Lunges – 15 (per leg)
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hyperextensions – 15
• Squats – 20
• Abdominal Crunches – 25
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 12

• Rest

Push-Pull-Legs (PPL) — Day 13

• Cable Crossover – 15
• Arnold Press – 12
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Skull Crushers (French Press) – 12
• Tricep Cable Pushdown – 15
• Reverse Pec Deck – 15
• Stability Ball Crunches – 20
• Plank (side) – 45 sec
• Burpees – 15

Push-Pull-Legs (PPL) — Day 14

• Face Pull – 15
• Bent-Over Lateral Raise – 15
• Lat Pulldown – 12
• Concentration Curl – 15
• Hammer Curls – 12
• Pullover (dumbbell) – 15
• Wrist Curls – 20
• Hanging Leg Raises – 15
• Superman Exercise – 20
• Bar Hang – 60 sec

Push-Pull-Legs (PPL) — Day 15

• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Lunges – 15 (per leg)
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hyperextensions – 15
• Squats – 20
• Abdominal Crunches – 25
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 16

• Barbell Bench Press – 10
• Dumbbell Shoulder Press – 10
• Parallel Bar Dips – 10
• Incline Bench Press – 12
• Tricep Cable Pushdown – 15
• Lateral Dumbbell Raises – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 15
• Bicycle Crunches – 10 min