PPL Bodyweight Routine
Push · Pull · Legs — Bodyweight Edition for Serious Gains
Weekly Schedule
Mon Tue Wed Thu Fri Sat Sun
PUSH PULL LEGS PUSH PULL LEGS REST
PUSH — Chest, Shoulders, Triceps
Mon & Thu · ~45 min · rest 60–90 sec between sets
Exercise Sets & Reps Coaching Tip
Push-ups 4 sets x 12–20 reps Core tight, elbows 45° from body. When 20 reps feels easy,
slow the descent to 3 sec.
Pike Push-ups 3 sets x 8–15 reps Hips high in an inverted V. Lower your head between your
hands. Builds into handstand push-ups.
Diamond Push-ups 3 sets x 8–12 reps Hands form a diamond under your chest. Hits the triceps hard
— go slow on the way down.
Wide Push-ups 3 sets x 10–15 reps Hands wider than shoulders. Squeeze the chest hard at the top
of each rep.
Tricep Dips 3 sets x 10–15 reps Use a chair or low table. Elbows pointing straight back. Go until
arms are parallel.
Plank 3 sets x 30–60 sec Squeeze everything — glutes, abs, quads. A shaking plank is a
working plank.
PULL — Back, Biceps, Rear Delts
Tue & Fri · ~45 min · rest 60–90 sec between sets
Exercise Sets & Reps Coaching Tip
Pull-ups / Chin-ups 4 sets x max reps Overhand = more back. Underhand = more biceps. No bar?
Use inverted rows under a table.
Inverted Rows 4 sets x 10–15 reps Lie under a table, grab the edge, pull chest up. Lower feet to
increase difficulty.
Superman Hold 3 sets x 12 reps Face down, lift arms and legs. Squeeze glutes and back.
(2s) Critical for injury prevention.
Exercise Sets & Reps Coaching Tip
Reverse Snow Angels 3 sets x 15 reps Face down, arc arms up overhead and back without touching
the floor. Builds posture.
Dead Hangs 3 sets x 20–40 sec Simply hang from a bar. Builds grip and decompresses your
spine after school.
Towel Bicep Curls 3 sets x 12 Loop a towel under your foot, grab both ends, curl up. Push
reps/arm down with foot for resistance.
LEGS — Quads, Hamstrings, Glutes, Calves
Wed & Sat · ~45 min · rest 60–90 sec between sets
Exercise Sets & Reps Coaching Tip
Squats 4 sets x 15–25 reps Chest up, knees track over toes, break parallel. Progress to
pause squats or single-leg.
Bulgarian Split 3 sets x 10–15 Rear foot on a chair. Front knee behind toes. The most effective
Squats reps/leg bodyweight leg exercise.
Glute Bridges 4 sets x 15–20 reps Drive through heels, squeeze glutes at top for 1 sec. Progress
to single-leg bridges.
Nordic Curl Negatives 3 sets x 5–8 reps Feet anchored under a couch. Lower yourself as slow as
possible (3–5 sec). Brutal hamstrings.
Wall Sit 3 sets x 30–60 sec 90° angle at knees. Do not hold your thighs. Time yourself and
beat it each week.
Calf Raises 3 sets x 20–30 reps Stand on a step edge for full range. Go slow on the way down
— the stretch is where gains happen.
Tips & Progression
Progressive Each week: add 1–2 reps, slow the tempo, shorten rest, or move to a harder variation.
Overload Never just repeat the same numbers forever.
Eat Enough Aim for ~0.7–1g of protein per lb of bodyweight from eggs, chicken, beef, and milk. You
cannot out-train an under-eating diet.
Sleep = Your At 15, your body produces peak growth hormone — but ONLY during deep sleep. 8–9
Steroids hours is non-negotiable for real gains.
No Pull-up Bar? A doorframe bar is ~$25 and the single best investment you can make. Until then, inverted
rows under a table hit the same muscles.
Always Warm Up 5 min of jumping jacks, arm circles, and hip circles before every session. Injuries will destroy
your progress — never skip this.