My Workouts

Push-Pull-Legs (PPL) Workout Plan

(3 exercises + 3 core exercises per day)

Push Day

Main Workout

1. Weighted Dips
   • Sets/Reps: 4x6-8
2. Incline Dumbbell Press
   • Sets/Reps: 3x8-10
3. Overhead Press
   • Sets/Reps: 3x8-10

Core Workout

1. Cable Crunch – 3x15
2. Reverse Crunch – 3x15
3. Hanging Leg Raise – 3x15

Pull Day

Main Workout

1. Weighted Pull-Ups
   • Sets/Reps: 4x6-8
2. Barbell Rows
   • Sets/Reps: 3x8-10
3. Face Pulls
   • Sets/Reps: 3x12-15

Core Workout

1. Twisted Leg Raise – 3x15
2. Cable Woodchoppers – 3x15
3. Side Plank – 3x15/side

Legs Day

Main Workout

1. Barbell Squats
   • Sets/Reps: 4x6-8
2. Romanian Deadlifts
   • Sets/Reps: 3x8-10
3. Bulgarian Split Squats
   • Sets/Reps: 3x8-10/leg

Core Workout

1. Russian Twists – 3x15/side
2. Mountain Climbers – 3x15
3. Kettlebell – 3x15

Key Programming Notes

• Frequency: 3–6 days/week (e.g., PPLPPL-Rest).
• Progression: Add 2.5–5 lbs (~1–2.5 kg) weekly.
• Warm-Up: 5–10 mins dynamic stretches + 2 light sets per exercise.
• Cool-Down: 5 mins static stretching (focus on worked muscles).

Alternative Exercises

Visual Weekly Template