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Calesthenics Raj's PPL v.3
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General
Advanced
Body
Plan Details
The Calesthenics Raj's PPL v.3 routine by dlonuj is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 54 min
7 exercises
Push-Up (Wide Hand)
3 Sets x 20 Reps
Elevated Push-Up
3 Sets x 20 Reps
Incline pushup
3 Sets x 20 Reps
Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 20 Reps
Handstand Push-Up
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 2
Pull
Est. 32 min
5 exercises
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Day 3
1
Est. 0 min
0 exercises
This day is empty
Day 4
Legs (Quad Focused)
Est. 40 min
5 exercises
Bodyweight Squat
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Sissy Squat
3 Sets x 12 Reps
Wall Sit
3 Sets
Day 5
Chest & Back
Est. 40 min
5 exercises
Push-Up (Wide Hand)
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 20 Reps
Incline pushup
3 Sets x 20 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Day 6
2
Est. 0 min
0 exercises
This day is empty
Day 7
Delt & Arms
Est. 51 min
7 exercises
Tricep Push-Up
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 5 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Day 8
Legs Hamstring Focus
Est. 32 min
5 exercises
Bodyweight Squat
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Sissy Squat
3 Sets x 12 Reps
Wall Sit
3 Sets
Day 9
3
Est. 0 min
0 exercises
This day is empty
