{"id":23800,"date":"2024-04-09T15:22:06","date_gmt":"2024-04-09T15:22:06","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=23800"},"modified":"2024-04-09T15:22:11","modified_gmt":"2024-04-09T15:22:11","slug":"6-day-calisthenics-push-pull-legs-split-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-calisthenics-push-pull-legs-split-with-pdf","title":{"rendered":"6 Day Calisthenics Push Pull Legs (PPL) Split Workout with PDF"},"content":{"rendered":"\n

Push, Pull, Legs (PPL) is a popular training split that involves starting your week with a push workout day followed by a pull and leg day. It is an efficient way to work on every muscle group throughout the body in an organized way.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate 6 day calisthenics push pull legs workout routine for those who use their body weight as resistance to build strength and muscularity<\/strong><\/a>.<\/p>\n\n\n\n

Any calisthenics lover who wants to try an exciting training split, build resilience, and sculpt their physique can try this program for a few months.<\/p>\n\n\n\n

Calisthenics PPL Workout Description<\/strong><\/h2>\n\n\n\n
Split Type<\/strong><\/td>Push\/Pull\/Legs (PPL)<\/td><\/tr>
Rep-set Scheme<\/strong><\/td>Superset<\/td><\/tr>
Sessions\/Week<\/strong><\/td>6 days a week<\/td><\/tr>
Workout Goal<\/strong><\/td>Build Strength, Mass, and Resilience<\/td><\/tr>
Targeted Gender<\/strong><\/td>Male and Female<\/td><\/tr>
Experience Require<\/strong><\/td>Intermediate to Advanced<\/td><\/tr>
Exercise Type<\/strong><\/td>Bodyweight<\/td><\/tr>
Recommended Duration<\/strong><\/td>12-16 Weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

This program is based on the superset method<\/strong><\/a>, which involves performing two exercises in a row without rest between them.<\/p>\n\n\n\n

For example, this routine includes completing two exercises consecutively; one is a compound challenging movement, and the other is an easy isolation exercise.<\/p>\n\n\n\n

Pairing two exercises will allow you to train more muscles in less time, making your workout time-efficient and effective.<\/p>\n\n\n\n

However, you can also do the exercises one by one (standard set scheme) in case the supersets are difficult for you.<\/p>\n\n\n\n

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Calisthenics Push, Pull, and Leg Exercises<\/strong><\/h2>\n\n\n\n

Push Exercises<\/h3>\n\n\n\n

Push exercises target the chest, shoulder, and triceps and build a firm torso.<\/p>\n\n\n\n

    \n
  1. Push-up<\/li>\n\n\n\n
  2. Sphinx Push-up<\/li>\n\n\n\n
  3. Archer Push-up<\/li>\n\n\n\n
  4. Pike Push-up<\/li>\n\n\n\n
  5. Bar Dip<\/li>\n\n\n\n
  6. BW Lateral Raises<\/li>\n\n\n\n
  7. Dive Bomber Push-up<\/li>\n\n\n\n
  8. Floor L Dip<\/li>\n\n\n\n
  9. Pseudo Planche<\/a><\/li>\n\n\n\n
  10. Negative Push Up<\/li>\n\n\n\n
  11. Bodyweight Triceps Extension<\/li>\n\n\n\n
  12. Bench Dip<\/li>\n\n\n\n
  13. Staggered Push-up<\/li>\n\n\n\n
  14. Triangle Push-up<\/li>\n\n\n\n
  15. Handstand Push-up<\/li>\n<\/ol>\n\n\n\n

    Pull Exercises<\/h3>\n\n\n\n

    Pull exercises work on the back, biceps, forearms, abs, and posterior delts and help make your trunk sturdy, flexible, and upright.<\/p>\n\n\n\n

      \n
    1. Chin-up<\/li>\n\n\n\n
    2. Australian Pull-up<\/li>\n\n\n\n
    3. Superman Row<\/li>\n\n\n\n
    4. Bodyweight Curl<\/li>\n\n\n\n
    5. Negative Pull-up<\/li>\n\n\n\n
    6. Hammer Grip Chin-up<\/li>\n\n\n\n
    7. Renegade Row<\/li>\n\n\n\n
    8. Ring Row<\/li>\n\n\n\n
    9. Lying Reverse Fly<\/li>\n\n\n\n
    10. Pullup<\/li>\n\n\n\n
    11. Muscle up<\/li>\n\n\n\n
    12. L Pull Up<\/li>\n\n\n\n
    13. Jackknife Pull-up<\/li>\n\n\n\n
    14. Archer Pull-Up<\/li>\n\n\n\n
    15. Hanging Knee Raises<\/li>\n\n\n\n
    16. Reverse Crunches<\/li>\n\n\n\n
    17. Knee Tucks<\/a><\/li>\n<\/ol>\n\n\n\n

      Leg Exercises<\/h3>\n\n\n\n

      Leg workout involves all exercises that activate the quads, hamstrings, glutes, calves, and lower back.<\/p>\n\n\n\n

        \n
      1. Wall Sits<\/li>\n\n\n\n
      2. Goblet Squat<\/li>\n\n\n\n
      3. Step-up<\/li>\n\n\n\n
      4. Glute Bridge<\/li>\n\n\n\n
      5. Calf Raises<\/li>\n\n\n\n
      6. Bulgarian Split Squat<\/li>\n\n\n\n
      7. Reverse Lunge<\/li>\n\n\n\n
      8. Curtsy Lunges<\/li>\n\n\n\n
      9. Glute Kickback<\/li>\n\n\n\n
      10. Elevated Glute Bridge<\/li>\n\n\n\n
      11. Back and Forth Lunges<\/li>\n\n\n\n
      12. Pistol Squat<\/li>\n\n\n\n
      13. Kneeling Jump<\/li>\n\n\n\n
      14. Skater Squats (Single-Leg Squats)<\/li>\n\n\n\n
      15. Archer Squats<\/li>\n\n\n\n
      16. Sissy Squats<\/li>\n\n\n\n
      17. Plie Squat<\/li>\n\n\n\n
      18. Long Lever Bridge with Marching<\/li>\n\n\n\n
      19. Nordic Curl<\/a><\/li>\n\n\n\n
      20. Frog Pump<\/li>\n\n\n\n
      21. Single-Leg Romanian Deadlift<\/li>\n\n\n\n
      22. Good Morning<\/li>\n<\/ol>\n\n\n\n

        6 Day Push Pull Legs Calisthenics<\/strong> Workout Routine to Advance Your Fitness Level<\/strong><\/h2>\n\n\n\n
        \"Calisthenics<\/figure>\n\n\n\n