6 Day Bodyweight Push Pull Legs Workout Routine w/PDF

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 ExercisePull ExerciseLeg Exercise
Standard Push-upsPull-upStandard Squat
Pike Push-upsChin-upFront Lunges
Chair DipsSuperman PullReverse Lunges
Dive Bomber Push-upsRenegade RowOne-Leg RDL
Diamond PushupsBent-over Towel RowCursty Lunges
Bar DipsInverted RowPop Squat
Incline PushupProne IYT RaisesLong Leg March
Plank Triceps ExtensionNegative Pull-upGlute Bride
Archer Push-upL Pull UpBulgarian Split Squat
Lateral Delt RaisesTowel Face PullCalf Raises
Grappler Push-upDoor Frame RowsElevated Glute Bridge
Floor DipsRear Delt FlyesPistol Squat
Knee Tap Push-UpBodyweight Torso PullSkater Squats
1-arm PushupProne 90-degree External RotationSumo Squat
Handstand Push-upStanding Lat Pulldown w/ Towel Sissy Squats
List of exercises for creating a bodyweight PPL workout routine

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

6 Day Bodyweight Push Pull Legs Workout Routine

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

Day 2 (Pull) – Back, Biceps, and Posterior Delt

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

Day 6 – Leg and Abs Workout

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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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