3 Day PPL Fullbody Calisthenics Routine
Day 1: Fullbody (Pull Focus)
Exercise
Beginner
Intermediate
Primary: Pull Ups
Assisted Pull Ups (using a band)
Negative Pull Ups (focus on lowering)
Advanced
Pull Ups
Primary: Inverted Rows
Bent Knee Inverted Rows
Straight Leg Inverted Rows
Feet Elevated Inverted Rows
Accessory: Push Ups
Incline Push Ups (hands on an elevated surface)
Push ups (Knee of Full)
Decline Push Ups (feet on an elevated surface)
Accessory: Leg Raises
Floor Leg Raises
Knee Raises (Dip Support)
Leg Raises (Dip Support)
Sets and Reps: 3 sets of 8-12 reps for each exercise.
Day 2: Fullbody (Push Focus)
Exercise
Beginner
Intermediate
Advanced
Primary: Dips
Bench Dips
Assisted Bar Dips
Parallel Bar Dips
Decline Push Ups (feet on an elevated surface)
Primary: Push Ups
Incline Push Ups (hands on an elevated surface)
Knee Push ups
Accessory: Pull Ups
Assisted Pull Ups (using a band)
Negative Pull Ups (focus on lowering)
Pull Ups
Accessory: Pike Push Ups
Pike Shoulder Taps
Bent Knee Pike Press
Full Pike Press
Sets and Reps: 3 sets of 8-12 reps for each exercise.
Day 3: Fullbody (Leg Focus)
Exercise
Beginner
Intermediate
Advanced
Primary: Squats
Wall Sit Squats
Box Squats
Bulgarian Split Squats
Primary: Lunges
Stationary Lunges
Walking Lunges
Lateral Lunges
Accessory: Push Ups
Incline Push Ups (hands on an elevated surface)
Push ups
Decline Push Ups (feet on an elevated surface)
Accessory: Glute Bridges
Glute Bridge
Single Leg Glute Bridge
Feet Elevated Glute Bridge
Sets and Reps: 3 sets of 8-12 reps for each exercise.
Notes:
- Warm-up for 5-10 minutes before each workout.
- Perform each exercise with proper form, emphasizing controlled movements.
- Adjust the difficulty based on your fitness level.
- Incorporate rest days for recovery and listen to your body.
- Progress gradually, aiming to increase reps or modify exercises as you get stronger.
- Start at 8 reps, and as you get stronger, try to work your
way up to 12 reps. Once 12 reps feel manageable, you
can make it a bit harder by adding resistance or making
the movement more challenging and repeat the process.
It’s a simple way to ensure you’re always progressing.
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