Advanced bodyweight PPL split
Advanced bodyweight PPL split for serious calisthenics athletes. Six training days with progressive movements from basic push-ups to handstand push-ups and muscle-ups.
This plan suits a advanced lifter training 6 days a week with bodyweight, whose goal is to build muscle.
New to this? Read the full Push Pull Legs guide →
6 workouts a week. Tap any one for the full workout with every exercise.
Chest, Shoulders, Triceps · 6 exercises
Back, Lower Back · 6 exercises
Quads, Glutes, Calves · 6 exercises
Shoulders, Chest, Triceps · 6 exercises
Back, Lower Back · 6 exercises
Quads, Hamstrings, Glutes · 6 exercises
