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.
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.
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.
Calisthenics PPL Workout Description
| Split Type | Push/Pull/Legs (PPL) |
| Rep-set Scheme | Superset |
| Sessions/Week | 6 days a week |
| Workout Goal | Build Strength, Mass, and Resilience |
| Targeted Gender | Male and Female |
| Experience Require | Intermediate to Advanced |
| Exercise Type | Bodyweight |
| Recommended Duration | 12-16 Weeks |
This program is based on the superset method, which involves performing two exercises in a row without rest between them.
For example, this routine includes completing two exercises consecutively; one is a compound challenging movement, and the other is an easy isolation exercise.
Pairing two exercises will allow you to train more muscles in less time, making your workout time-efficient and effective.
However, you can also do the exercises one by one (standard set scheme) in case the supersets are difficult for you.
Calisthenics Push, Pull, and Leg Exercises
Push Exercises
Push exercises target the chest, shoulder, and triceps and build a firm torso.
- Push-up
- Sphinx Push-up
- Archer Push-up
- Pike Push-up
- Bar Dip
- BW Lateral Raises
- Dive Bomber Push-up
- Floor L Dip
- Pseudo Planche
- Negative Push Up
- Bodyweight Triceps Extension
- Bench Dip
- Staggered Push-up
- Triangle Push-up
- Handstand Push-up
Pull Exercises
Pull exercises work on the back, biceps, forearms, abs, and posterior delts and help make your trunk sturdy, flexible, and upright.
- Chin-up
- Australian Pull-up
- Superman Row
- Bodyweight Curl
- Negative Pull-up
- Hammer Grip Chin-up
- Renegade Row
- Ring Row
- Lying Reverse Fly
- Pullup
- Muscle up
- L Pull Up
- Jackknife Pull-up
- Archer Pull-Up
- Hanging Knee Raises
- Reverse Crunches
- Knee Tucks
Leg Exercises
Leg workout involves all exercises that activate the quads, hamstrings, glutes, calves, and lower back.
- Wall Sits
- Goblet Squat
- Step-up
- Glute Bridge
- Calf Raises
- Bulgarian Split Squat
- Reverse Lunge
- Curtsy Lunges
- Glute Kickback
- Elevated Glute Bridge
- Back and Forth Lunges
- Pistol Squat
- Kneeling Jump
- Skater Squats (Single-Leg Squats)
- Archer Squats
- Sissy Squats
- Plie Squat
- Long Lever Bridge with Marching
- Nordic Curl
- Frog Pump
- Single-Leg Romanian Deadlift
- Good Morning
6 Day Push Pull Legs Calisthenics Workout Routine to Advance Your Fitness Level
- Day 1 – Push Workout A
- Day 2 – Pull Workout A
- Day 3 – Leg Workout A
- Day 4 – Push Workout B
- Day 5 – Pull Workout B
- Day 6 – Leg Workout B
- Day 7 – Full Day Off/Recovery Day
Warm-up: Generally, it is always effective to begin your training with quick and dynamic warm-up exercises, such as jumping jack, inchworm, leg swings, lunge kicks, and Hindu push-ups.
Day 1 – Calisthenics Push Workout (Workout A)
| Superset Push Exercises | Sets | Target Muscles |
|---|---|---|
| 10 Push-ups + 20 Sphinx Push-up | 3 | Chest and Triceps |
| 20 Archer Push-up + 10 Pike Push-up | 3 | Chest and Anterior Delt |
| 15 Bar Dips + 20 BW Lateral Raises | 3 | Chest, Tris, and Side Delt |
Archer push-ups and bodyweight lateral raises are unilateral exercises, so perform 10 reps per side.
Day 2 – Calisthenics Pull Workout (Workout A)
| Superset Pull Exercises | Sets | Target Muscles |
|---|---|---|
| 6 Pull-ups + 12 Inverted Row | 3 | Lats, Traps, and Rear Delt |
| 10 Chin-ups + 20 Superman Row | 3 | Biceps and Back |
| 10 Ring Row + 5 Negative Pull-up | 3 | Biceps, Back, and Abs |
| 15 Knee Raises + 20 Side Knee Raises | 3 | Abdominals |
Day 3 – Calisthenics Leg Workout (Workout A)
| Superset Leg Exercises | Sets | Target Muscles |
|---|---|---|
| 20 Basic Squats + 20 Curtsy Lunges | 3 | Quads, Glute, and Hamstrings |
| 20 Archer Squats + 20 Single-Leg RDL | 3 | Adductors, Ham, & Lower Back |
| 12 Pistol Squat + 12 Long Lever Bridge w/ Marching | 3 | Quad, Hamstring, and Glute |
Curtsy lunges, archer squats, single-leg RDL, pistol squats, and long lever bridge marching are all unilateral exercises, so if there are 20 reps, perform 10 on each side, and if there are 12, do the six reps per side.
Day 4 – Calisthenics Push Workout (Workout B)
| Superset Push Exercises | Sets | Target Muscles |
|---|---|---|
| 10 Dive Bomber Push-ups + 10 Bar Dips | 3 | Chest, Triceps, and Delts |
| 10 Pseudo Planche + 10 Floor L Dips | 3 | Pecs, Delts, and Triceps |
| 10 Negative Push Up + 20 Triceps Extensions | 3 | Chest and Triceps |
Day 5 – Calisthenics Pull Workout (Workout B)
| Superset Pull Exercises | Sets | Target Muscles |
|---|---|---|
| 5 Muscle-up (No Dip) + 15 Bodyweight Curl | 3 | Back, Biceps, and Abs |
| 5 L Pull Up + 15 Superman Pull | 3 | Back, Abs, and Biceps |
| 10 Archer Pull-Up + 10 Jackknife Pull-up | 3 | Traps, Rear Delt, and Core |
| 20 Knee Tucks + 20 Side Knee Raises | 3 | Abdominals |
Perform Archer pull-up 5 reps per side.
Day 6 – Calisthenics Leg Workout (Workout B)
| Superset Leg Exercises | Sets | Target Muscles |
|---|---|---|
| 10 Bulgarian Split Squat + 10 Nordic Curl | 3 | Quad, Ham, and Glute |
| 10 Skater Squats + 20 Bird Dog Lifts | 3 | Legs, Glutes, and Abs |
| 10 Sissy Squats + 10 Elevated Glute Bridge | 3 | Thighs and Glutes |
Download The Calisthenics PPL Routine PDF
My Final Thoughts
The Push-Pull-Leg (PPL) split is limited to bodybuilding only, even calisthenics athletes can use it to make their training interesting and effective.
PPL involves performing push movements (that target the chest, triceps, and shoulders) on day one, followed by pull workouts (back, rear delt, and biceps) on day two and leg workouts on day three.
This split allows you to train your entire body effectively in three days while ensuring adequate time for muscles to recover between training sessions.
If you want to follow an effective calisthenics PPL split, I recommend starting the program I’ve shared above.
