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Custom PPL Workout Routine Guide

The document outlines a custom workout routine divided into push, pull, and leg days, with specific exercises and set/rep ranges for each day. It includes skill training for handstands, muscle ups, and L-sits. Each workout consists of various exercises targeting different muscle groups with a focus on bodyweight movements.

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nabiluddin116
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8 views1 page

Custom PPL Workout Routine Guide

The document outlines a custom workout routine divided into push, pull, and leg days, with specific exercises and set/rep ranges for each day. It includes skill training for handstands, muscle ups, and L-sits. Each workout consists of various exercises targeting different muscle groups with a focus on bodyweight movements.

Uploaded by

nabiluddin116
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

My Custom PPL Routine

Push (Monday, Friday) Pull(Tuesday,Saturday)


💪🏻
Leg(Wednesday)

Skill (Handstand) Skill (Muscle up) Skill (L-sit)

Workout Workout Workout

Push-ups: (3 sets) 8-12 reps Pull-ups: (3 sets) 8-12 reps Squats: (3 sets) 8-12 reps

Decline Push-ups: (3 sets) Chin-ups: (3 sets) 8-12 reps Archer Squats: (3 sets) 8-12
8-12 reps reps

Incline Push-ups: (3 sets) Inverted rows: (3 sets) 8-12 Glute Bridges: (3 sets) 8-12
8-12 reps reps reps

Pike Push-ups: (3 sets) 8-12 Bicep Curls: (3 sets) 8-12 Calf Raises: (3 sets) 20-25
reps reps reps

Diamond Push-ups: (3 sets) Plank: (3 sets) 60 sec


8-12 reps

Dips: (3 sets) 8-12 reps Crunches: (3 sets) 12-15 reps

Overhead Extension: (3 sets) Russian Twist: (3 sets) 15-20


6-12 reps reps

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