Body Weight P/P/L

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a bodyweight P/P/L routine.

What is a P/P/L routine?
P/P/L means Push/Pull/Legs. It is a routine where you use the push muscles in one day, the pull muscles in another day and legs muscles in another day. It is good because it helps prevent overtraining a muscle.

Why do this routine?
1.) This routine is good if you do not want to go to the gym and do not want to buy equipments for a home gym.(Just the removable pull up bar if you don't have it already, around $30 for a new one)
2.) It is also good for beginners to get into shape before starting a weight lifting program.

What do I need for this routine?
1.) Just a removable door pull up bar and if you want a dumbell or weight plate.
2.) Or just a cheap basic gym membership that has a pull up bar, dip station, a parallel bar(not necessary), and benches.

Pyramids sets are also a good option to do with these exercises sometimes.

Chest/Triceps - Gym Tan Laundry 7 exercises, 1 hr 37 mins

Running	0x0 reps	rest: 60s
Plyo Push-Up	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Back/Biceps - Gym Tan Laundry 4 exercises, 24 mins

Chin-Up (Close Grip)	2x8 reps	rest: 60s
Gorilla Chin-Up with Crunch	3x8 reps	rest: 60s
Gironda Sternum Pull-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Legs - Gym Tan Laundry 11 exercises, 1 hr 12 mins

Bodyweight Step-Up	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Bodyweight Squat	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s
Bodyweight Calf Raise	6x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s

Eat Sleep Rave Repeat 0 exercises, 0 min

Chest/Triceps - Gym Tan Laundry 7 exercises, 1 hr 37 mins

Running	0x0 reps	rest: 60s
Plyo Push-Up	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Back/Biceps - Gym Tan Laundry 4 exercises, 26 mins

Chin-Up (Close Grip)	3x8 reps	rest: 60s
Gorilla Chin-Up with Crunch	3x8 reps	rest: 60s
Gironda Sternum Pull-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Legs - Gym Tan Laundry 11 exercises, 1 hr 7 mins

Bodyweight Step-Up	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Bodyweight Squat	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s