Body Weight P/P/L
General
Beginner
Body
Plan Details
The Body Weight P/P/L routine by lucas191 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Day 1
Chest/Triceps - Gym Tan Laundry
Est. 98 min
7 exercises
Running
1 Set
Elevated Push-Up
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Back/Biceps - Gym Tan Laundry
Est. 25 min
4 exercises
Chin-Up (Close Grip)
2 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 3
Legs - Gym Tan Laundry
Est. 72 min
11 exercises
Bodyweight Step-Up
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
6 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Day 4
Eat Sleep Rave Repeat
Est. 0 min
0 exercises
This day is empty
Day 5
Chest/Triceps - Gym Tan Laundry
Est. 98 min
7 exercises
Running
1 Set
Plyo Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 6
Back/Biceps - Gym Tan Laundry
Est. 27 min
4 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 7
Legs - Gym Tan Laundry
Est. 67 min
11 exercises
Bodyweight Step-Up
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
