Bodyweight Push Pull Workout Plan

The push up pull up and the air squat are the three most basic but body scorching body weight exercises.

Bodyweight push pull workout plan. There are very few workout splits that are perfectly designed in terms of effectiveness balance frequency and scheduling options. With all that out of the way here s an example of what a 4 day push pull workout routine might look like. So between these two movements you ve got the whole upper body covered. In this circuit you ll use them in a ladder format which starts small but will get bigger and badder with each round that you do.

The push pull legs split would definitely be another. Push workout 1 squat 3 sets x 5 8 reps leg press 2 sets x 10 15 reps bench press 3 sets x 5 8 reps incline dumbbell press 2 sets x 10 15 reps. Another benefit of body weight training is that it s low impact as a result you can train more frequently than if you were using heavy weights and the. While matt pudvah c s c s head strength coach at the manchester athletic club in manchester ma admits that a typical body part split isn t a bad approach to accumulating the volume.

It s time to change it up. Below is a standard basic push pull legs workout routine. Ladder format 1 push up 1 pull up 1 air squat 2 push ups 2 pull ups 2 air squats. If you ve spent the past few years following the same body part split chest on monday duh bro then back shoulders arms and legs we ve got some news for you.

Training split for 3 day routine. Full body and upper lower would be two good examples of this. The push pull plan also allows you to introduce microcycles in your training. You can put in your routine bodyweight squats push ups and pull ups and bodyweight back exercises as well.

Push pull legs ppl has been around for decades and has become one of the most popular and proven workout splits of all time particularly for. As to the last one type the rest is quite self explanatory though they all come in variations you can do such exercises like reversed snow angels lay on your stomach with your forehead on the ground as well and bring your arms past. That is one push day you may focus on heavier strength style training while the second may involve higher rep. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine.

You may want to start with this if you re new to the concept or new to working out in general. Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1. Pushups train your chest shoulders triceps and core. Sample 4 day push pull workout.

Basic 3 day push pull legs workout.