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Home Push/Pull/Legs Workout Plan

The document outlines a home training program structured around a Push/Legs/Pull weekly schedule, including specific exercises for each day along with sets and repetitions. It emphasizes core workouts and cardio for each training day, and provides tips for progression and recovery. The program encourages increasing intensity and maintaining proper form to enhance effectiveness.

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9 views2 pages

Home Push/Pull/Legs Workout Plan

The document outlines a home training program structured around a Push/Legs/Pull weekly schedule, including specific exercises for each day along with sets and repetitions. It emphasizes core workouts and cardio for each training day, and provides tips for progression and recovery. The program encourages increasing intensity and maintaining proper form to enhance effectiveness.

Uploaded by

u5039478
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

Home Training Program – Push / Legs / Pull

Weekly Schedule
Day Workout
1 Push + Core + Cardio
2 Rest (walk/stretch optional)
3 Legs + Core + Cardio
4 Rest
5 Pull + Core
6 Rest
7 Rest → start new cycle

Push Day – Chest / Shoulders / Triceps


Exercise Sets × Reps Notes
Push-ups (standard) 3 × 8–15 Keep body straight
Incline push-ups 3 × 10–20 Easier angle
Diamond push-ups 3 × 8–12 Triceps
Pike push-ups 3 × 6–12 Shoulders
Push-up hold 2 × 20–30s Isometric

Core: Plank 3×30–60s, Mountain climbers 3×20–40


Cardio: 10–20 min jumping jacks / high knees / burpees.

Legs Day – Quads / Glutes / Hamstrings / Calves


Exercise Sets × Reps Notes
Body-weight squats 3 × 12–20 Control depth
Split squats 3 × 8–12 ea leg
Glute bridge 3 × 12–15 Squeeze top
Calf raises 3 × 20 Slow
Wall sit 2 × 30–45s Hold

Core: Dead bug 3×8–12 ea, Side plank 3×20–40s ea


Cardio: 10–20 min step-ups / burpees / shadow boxing.

Pull Day – Back / Biceps / Posture


Exercise Sets × Reps Notes
Pull-ups / Chin-ups 3–4 × max (4–12) Use wall bar
Negative pull-ups 3 × 4–6 Jump then slow descent
Inverted rows 3 × 8–12 Body straight
Superman hold 3 × 20–40s Lower back
Reverse snow angels 3 × 12–15 Upper back

Core: Plank variations – 2–3 rounds (front + side).

Progression & Tips


• Increase reps or sets when you hit the top range with good form.
• Slow the lowering phase (3–5 s) to make moves harder.
• Rest 30–90 s between sets (longer for pull-ups).
• Keep at least one full day between hard sessions.
• Good sleep, hydration, and nutrition boost recovery.

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