{"id":17048,"date":"2023-07-10T13:05:42","date_gmt":"2023-07-10T17:05:42","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=17048"},"modified":"2023-07-10T13:05:51","modified_gmt":"2023-07-10T17:05:51","slug":"6-day-bodyweight-push-pull-legs-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-bodyweight-push-pull-legs-workout-routine-with-pdf","title":{"rendered":"6 Day Bodyweight Push Pull Legs Workout Routine w\/PDF"},"content":{"rendered":"\n

If you want to build a strong and aesthetic physique with bodyweight exercises only, you’ve come to the right place.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate 6 day bodyweight push pull legs workout routine that can help bolsters muscles, increase mobility and endurance, and build lean mass.<\/p>\n\n\n\n

The push-pull-legs (PPL) routine involves performing the chest, triceps, and shoulder exercises<\/a> on push day; back, biceps, and posterior delt exercises on pull day; and quad, hamstring, glute, and calf workouts on leg day.<\/p>\n\n\n\n

The PPL is one of the popular training splits backed by many fitness professionals. It is a great way to train every muscle group (once in three days and twice in six days) and improve overall fitness.<\/p>\n\n\n\n

If you’re looking for a well-designed, easy-to-follow, and effective PPL bodyweight workout plan, you should check this out.<\/p>\n\n\n\n

Push, Pull, and Leg Exercises You Can Include in a Workout Plan<\/strong><\/h2>\n\n\n\n
Push Exercise<\/th>Pull Exercise<\/th>Leg Exercise<\/th><\/tr><\/thead>
Standard Push-ups<\/td>Pull-up<\/td>Standard Squat<\/td><\/tr>
Pike Push-ups<\/td>Chin-up<\/td>Front Lunges<\/td><\/tr>
Chair Dips<\/td>Superman Pull<\/td>Reverse Lunges<\/td><\/tr>
Dive Bomber Push-ups<\/td>Renegade Row<\/td>One-Leg RDL<\/td><\/tr>
Diamond Pushups<\/td>Bent-over Towel Row<\/td>Cursty Lunges<\/td><\/tr>
Bar Dips<\/td>Inverted Row<\/td>Pop Squat<\/td><\/tr>
Incline Pushup<\/td>Prone IYT Raises<\/td>Long Leg March<\/td><\/tr>
Plank Triceps Extension<\/td>Negative Pull-up<\/a><\/td>Glute Bride<\/td><\/tr>
Archer Push-up<\/td>L Pull Up<\/td>Bulgarian Split Squat<\/td><\/tr>
Lateral Delt Raises<\/td>Towel Face Pull<\/a><\/td>Calf Raises<\/td><\/tr>
Grappler Push-up<\/a><\/td>Door Frame Rows<\/a><\/td>Elevated Glute Bridge<\/td><\/tr>
Floor Dips<\/td>Rear Delt Flyes<\/td>Pistol Squat<\/td><\/tr>
Knee Tap Push-Up<\/td>Bodyweight Torso Pull<\/a><\/td>Skater Squats<\/a><\/td><\/tr>
1-arm Pushup<\/td>Prone 90-degree External Rotation<\/a><\/td>Sumo Squat<\/td><\/tr>
Handstand Push-up<\/td>Standing Lat Pulldown w\/ Towel<\/td> Sissy Squats<\/a><\/td><\/tr><\/tbody><\/table>
List of exercises for creating a bodyweight PPL workout routine
<\/figcaption><\/figure>\n\n\n\n

You can add as many exercises to this list as you want.<\/p>\n\n\n\n

Related: <\/strong>People who work out with no equipment at all can follow this home workout program<\/a>.<\/p>\n\n\n\n

6 Day Bodyweight Push Pull Legs Workout Routine to Build Muscle<\/strong><\/h2>\n\n\n\n
\"6<\/figure>\n\n\n\n

About Program:<\/strong><\/p>\n\n\n\n