If you want to build a strong and aesthetic physique with bodyweight exercises only, you’ve come to the right place.
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.
The push-pull-legs (PPL) routine involves performing the chest, triceps, and shoulder exercises on push day; back, biceps, and posterior delt exercises on pull day; and quad, hamstring, glute, and calf workouts on leg day.
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.
If you’re looking for a well-designed, easy-to-follow, and effective PPL bodyweight workout plan, you should check this out.
Push, Pull, and Leg Exercises You Can Include in a Workout Plan
| Push Exercise | Pull Exercise | Leg Exercise |
|---|---|---|
| Standard Push-ups | Pull-up | Standard Squat |
| Pike Push-ups | Chin-up | Front Lunges |
| Chair Dips | Superman Pull | Reverse Lunges |
| Dive Bomber Push-ups | Renegade Row | One-Leg RDL |
| Diamond Pushups | Bent-over Towel Row | Cursty Lunges |
| Bar Dips | Inverted Row | Pop Squat |
| Incline Pushup | Prone IYT Raises | Long Leg March |
| Plank Triceps Extension | Negative Pull-up | Glute Bride |
| Archer Push-up | L Pull Up | Bulgarian Split Squat |
| Lateral Delt Raises | Towel Face Pull | Calf Raises |
| Grappler Push-up | Door Frame Rows | Elevated Glute Bridge |
| Floor Dips | Rear Delt Flyes | Pistol Squat |
| Knee Tap Push-Up | Bodyweight Torso Pull | Skater Squats |
| 1-arm Pushup | Prone 90-degree External Rotation | Sumo Squat |
| Handstand Push-up | Standing Lat Pulldown w/ Towel | Sissy Squats |
You can add as many exercises to this list as you want.
Related: People who work out with no equipment at all can follow this home workout program.
6 Day Bodyweight Push Pull Legs Workout Routine to Build Muscle
About Program:
- Suggested Program Duration: 12 weeks
- Program Goal: Bolster muscles, build lean mass, and improve body composition.
- Target Gender: Male and Female
- Workout Level: Beginner to Intermediate
- Equipment Needed: Pull-up bar, towel, and dip stand
- Duration per session: 30-45 minutes
PPL Schedule:
- Monday – Push Workout (Chest, Shoulder, and Triceps)
- Tuesday – Pull Workout (Back, Biceps, and Posterior Delt)
- Wednesday – Leg and Abs Workout
- Thursday – Push Workout (Chest, Shoulder, and Triceps)
- Friday – Pull Workout (Back, Biceps, and Posterior Delt)
- Saturday – Leg and Abs Workout
- Sunday – OFF
Day 1 (Push) – Chest, Shoulder, and Triceps
- 10 Dive Bomber Push-ups
- 10 Standard Pushups
- 10 Bench Dips
- 10 Decline Push-ups
- 10 Plank Triceps Extension
- 20 Lateral Delt Raises (10/side)
- Aim for three to five rounds
Day 2 (Pull) – Back, Biceps, and Posterior Delt
- 10 Chin-ups
- 10 Superman Pulls
- 20 Plank Rows (10/side)
- 10 Inverted Rows
- 10 Rear Delt Flyes
- 10 Bodyweight Torso Pull
- Do three to five rounds.
Day 3 – Leg and Abs Workout
- 20 Basic Squats
- 20 Stationary Front Lunges (10/leg)
- 10 Lateral Lunges (5/leg)
- 10 Single-leg Romanian Deadlifts (5/leg)
- 10 Glute Bridges
- 20 Standing Calf Raises
- 10 Sit-ups
- 15-sec Reverse Crunhes
- 1-min Plank
- Do as many rounds as possible.
Day 4 (Push) – Chest, Shoulder, and Triceps
- 10 Incline Pushups
- 10 Triangle Pushups
- 10 Pike Pushups
- 20 Archer Push-ups (10/side)
- 10 Bar Dips
- 10 Plank to pushups
- 20 Lateral Delt Raises (10/side)
- Do as many rounds as possible.
Day 5 (Pull) – Back, Biceps, and Posterior Delt
- 10 Pull-ups
- 10 Inverted Rows
- 10 Superman Pull
- 10 Towel Bent-over Row
- 10 Floor IYT Raises
- 10 Chinups
- 10 Renegade Rows (5/side)
- Perform as many rounds as possible.
Day 6 – Leg and Abs Workout
- 10 Jump Squats
- 10 Back and Forth Lunges (5/side)
- 10 Archer Squats (5/leg)
- 10 Long Leg March (5/leg)
- 10 Single-leg Romanian Deadlifts (5/side)
- 15-sec Flutter Kicks
- 10 Sit-ups
- 1-min Plank
- Repeat as many times as possible.
Download The PPL Bodyweight Workout Plan PDF
Frequently Asked Questions (FAQs)
Should You Train Six Times a Week?
Yes, working out six times a week is fine as long as you follow a well-structured split routine and consume a balanced diet.
A good workout routine should be designed in a way that allows your muscles a decent recovery time (48 hours) between two sessions.
However, if you feel cramps in your muscles, reduce the frequency or pause your training until you’re ready to resume.
Can You Build Muscle with Only Bodyweight?
Yes, bodyweight exercises help build lean mass and improve body composition. However, if you have been working out for a while, building muscle with only bodyweight exercises will be challenging. So, it is best to start lifting weights if you want to take your strength and physical appearance to the next level.
I’m a Beginner. Can I Follow This Routine?
This program includes some intermediate-level exercises which can be challenging for beginners. I suggest you perform these beginner-level exercises before you begin this 6 day push pull legs bodyweight routine.
