Bodyweight PPL Workout Program

File format: PDF (with video tutorials for the exercises)

A five-day a week routine (one push, one pull, and one leg workout rotating every three workout days) that uses progressive bodyweight exercises that can be adjusted for any fitness level. Ideal for trainees who want to train 5 days/week and build a great physique or get stronger and who have access to a pullup bar and a place to do rows (gymnastics rings, a sturdy table, etc.).

Workout frequency: 5x per week
Session duration: 35 – 50 mins