45-Day Push-Pull-Legs Workout Plan
PHASE 1 (Days 1-15): FOUNDATION AND FORM
Focus: Build endurance, learn proper form, and develop consistency.
Push (Day 1, 4, 7, 10, 13)
1. Warm-Up (5 mins)
- Jog in place: 1 min
- Arm circles: 1 min
- High knees: 1 min
- Dynamic stretches: 2 mins
2. Workout
- Push-ups: 3 sets of 10 reps (knee push-ups if needed)
- Shoulder taps: 3 sets of 10 per side
- Incline push-ups (use a low surface like a table): 3 sets of 12 reps
- Plank to push-up transition: 3 sets of 5
3. Cool-Down (5 mins)
- Stretch chest, shoulders, and triceps.
Pull (Day 2, 5, 8, 11, 14)
1. Warm-Up (5 mins)
- Arm swings: 1 min
- Dynamic stretches: 3 mins
2. Workout
- Reverse snow angels (lying face down): 3 sets of 10 reps
- Superman hold: 3 sets of 20 seconds
- Elbow plank: 3 sets of 20 seconds
- Mountain climbers: 3 sets of 10 per leg
3. Cool-Down (5 mins)
- Stretch back, shoulders, and neck.
Legs (Day 3, 6, 9, 12, 15)
1. Warm-Up (5 mins)
- High knees: 1 min
- Butt kicks: 1 min
- Dynamic leg swings: 2 mins
2. Workout
- Bodyweight squats: 3 sets of 15 reps
- Step-ups (use stairs or a low surface): 3 sets of 12 reps per leg
- Calf raises: 3 sets of 15 reps
- Wall sit: 3 sets of 20 seconds
3. Cool-Down (5 mins)
- Stretch hamstrings, quads, and calves.
PHASE 2 (Days 16-30): STRENGTH AND VOLUME
Focus: Increase reps, introduce explosive movements, and build
strength.
Push (Day 16, 19, 22, 25, 28)
1. Workout
- Regular push-ups: 4 sets of 12 reps
- Shoulder taps: 4 sets of 12 per side
- Incline push-ups: 4 sets of 15 reps
- Explosive push-ups (clap push-ups if possible): 3 sets of 5 reps
Pull (Day 17, 20, 23, 26, 29)
1. Workout
- Reverse snow angels: 4 sets of 12 reps
- Superman hold: 3 sets of 25 seconds
- Elbow plank: 3 sets of 30 seconds
- Mountain climbers: 4 sets of 12 per leg
Legs (Day 18, 21, 24, 27, 30)
1. Workout
- Bodyweight squats: 4 sets of 20 reps
- Step-ups: 4 sets of 15 reps per leg
- Jump squats: 3 sets of 10 reps
- Wall sit: 3 sets of 30 seconds
PHASE 3 (Days 31-45): POWER AND EXPLOSIVENESS
Focus: Maximize strength, endurance, and explosive movements.
Push (Day 31, 34, 37, 40, 43)
1. Workout
- Push-ups: 5 sets of 15 reps (last 5 explosive)
- Shoulder taps: 4 sets of 15 per side
- Clap push-ups: 4 sets of 8 reps
- Plank to push-up: 4 sets of 10
Pull (Day 32, 35, 38, 41, 44)
1. Workout
- Reverse snow angels: 5 sets of 12 reps
- Superman hold: 4 sets of 30 seconds
- Elbow plank: 4 sets of 40 seconds
- Mountain climbers: 5 sets of 15 per leg
Legs (Day 33, 36, 39, 42, 45)
1. Workout
- Bodyweight squats: 5 sets of 25 reps
- Jump squats: 4 sets of 12 reps
- Bulgarian split squats (use a surface to rest back foot): 4 sets of 8
reps per leg
- Wall sit: 4 sets of 40 seconds
NOTES
1. Rest 1-2 mins between sets.
2. Perform light stretches or yoga on rest days (e.g., Day 15, 30, 45).
3. Focus on nutrition (high protein) and stay hydrated.