Program
PPL Home Workout
It's an easy push-pull-legs program that anyone can do it from home with one backpack a pull-up bar an a floor.
For more difficulty add books to the backpack for extra weight!!!
For more difficulty add books to the backpack for extra weight!!!
Push Day
Incline Push Up Depth Jump
3 sets - 15 reps
Wide Hand Push up
3 sets - 12-15 reps
Archer Push up
3 sets - 10 reps
-(VERSION-2)_Chest_small.png)
Pike Push up
3 sets - 15 reps
Lateral Raise
4 sets - 12 reps
Bench dip on floor
3 sets - 15 reps
Pull Day
One Arm Bent-over Row
3 sets - 15 reps
Pull-up
3 sets - 12 reps
Wide Grip Pull-Up
3 sets - 12 reps
Close Grip Chin-Up
3 sets - 15 reps
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Hyperextension
3 sets - 15 reps
Alternate Biceps Curl
3 sets - 15 reps
Hammer Curl
3 sets - 12 reps
Leg Day
Dumbbell Walking Lunges
4 sets - 15 reps
Squat
4 sets - 12 reps
Standing Calf Raise
3 sets - 20 reps
Bulgarian Split Squat
3 sets - 12 reps
_Thighs_small.png)
Dumbbell Step Up
3 sets - 15 reps
Romanian Deadlift
3 sets - 10 reps
Abs
Crunch Floor
3 sets - 20 reps
Leg Raise Hip Lift
4 sets - 15 reps
Front Plank
2 sets - 10 reps
Russian Twist
3 sets - 15 reps
Hanging Leg Hip Raise
3 sets - 15 reps
Workouts in program
Push Day
6 Exercises
Pull Day
7 Exercises
Leg Day
6 Exercises
Abs
5 Exercises