Calisthenics Push Pull Leg Workout Routine (with PDF)

Are you tired of shelling out cash for gym memberships or investing in expensive home gym equipment just to get in shape? Say goodbye to those barriers because I’ve got the ultimate solution for you. I have created a calisthenics push pull leg workout plan designed to sculpt your body and boost your strength—all from the comfort of your own home, using nothing but your body weight.

In this hustle and bustle of life, finding time for the gym can be a struggle. But worry not, because with this calisthenics push pull leg workout plan, you can workout from the comfort of your own home. 

Picture this: no more waiting for machines or dealing with crowded fitness centers. With just a bit of space and determination, you can transform your living room into your personal workout haven. with no equipment, no hefty fees—just you and your dedication to a healthier lifestyle.

But wait, there’s more. These workouts aren’t just about aesthetics; they’re about functional strength too. By targeting all your push-pull-leg muscles with calisthenics movements, you’ll not only build a sculpted physique but also improve your day-to-day activities. From lifting groceries to climbing stairs, you’ll notice a difference in how effortlessly you tackle everyday tasks.

So, what are you waiting for? Start working towards a stronger version of yourself with our calisthenics push pull leg workout plan. Get ready to break a sweat, push your limits, and redefine what it means to work out at home. Let’s make fitness a lifestyle, only using your body weight.

Calisthenics Push Pull Leg Workout Plan

I’m going to show you our 6-day Calisthenics PPL workout routine which, you can do anywhere, anytime only using your body weight. Our structured approach targets different muscle groups on different days, optimizing muscle recovery and growth while minimizing the risk of overtraining.

Diving straight into the workout can risk injury, so it’s advisable to begin each session with a thorough 10-minute warm-up and stretching routine.

Day 1: Push

1. Free or Wall Supported Handstand Pushup: 3 sets of 10 reps
2. Wide Push-Ups: 3 sets of 10 reps
3. Pike Push-Ups: 3 sets of 10 reps
4. Inch Worms: 3 sets of 10 reps
5. Dips: 3 sets of 10 reps
6. Feet Elevated Chair Dips: 3 sets of 10 reps
7. Hanging Leg Raises: 3 AMRAP sets

Day 2: Pull

1. Muscle-ups: 5 sets of 4-5 reps
2. Archer Pull-Ups: 2 sets of 8 reps
3. Wide Grip Pull-Ups: 2 sets of 10 reps
4. L Pull Ups: 3 sets of 8 reps
5. Jackknife Pull-Ups: 3 sets of 10 reps
6. Skin the Cat: 8-10 reps
7. Chin-Ups: 3 sets of 10 reps

Day 3: Legs

1. Squat: 2 sets of 15 reps
2. Jump Squat: 2 sets of 10-15 reps
3. Pistol Squat: 3 sets of 8-10 reps on each leg
4. Nordic Curls: 3 sets of 10 reps
5. Walking Lunges: 3 sets of 15 reps on each leg
6. Glute Bridge: 3 sets of 12-15 reps
7. Calf Raises: 5 sets of 25 reps

Day 4: Rest

Day 5: Push

1. Clapping Push-Ups: 3 sets of 6-10 reps
2. Hindu Push-Ups: 3 sets of 10 reps
3. Diamond Push-Ups: 3 sets of 10 reps
4. Wall Walks: 3 sets of 10 reps
5. Archer Push-Ups: 3 sets of 10 reps
6. Dips: 3 sets of 10 reps
7. Hanging Windshield Wiper: 3 AMRAP sets

Day 6: Pull

1. Muscle-Ups: 5 sets of 4-5 reps
2. Regular Pull-Ups: 3 sets of 10 reps
3. L-Pull-Ups: 2 sets of 8-10 reps
4. Archer Pull-Ups: 2 sets of 8-10 reps
5. Commando Pull-Ups: 2 sets of 10 reps
6. Chin-Ups: 3 sets of 8-10 reps
7. Ring Rows: 3 sets of 8-10 reps

Day 7: Leg

1. Squat: 2 sets of 15 reps
2. Jump Squat: 2 sets of 10-15 reps
3. Pistol Squat: 3 sets of 8-10 reps on each leg
4. Wall Sit: 3 sets to failure
5. Donkey Kicks: 3 sets of 10-12 reps
6. Single Leg Glute Bridge: 3 sets of 10-12 reps
7. Toe Walking: 5 sets of 20 meters walking

Calisthenics Push Pull Leg Workout Program PDF

We’ve designed a downloadable PDF template for our push-pull-leg calisthenics routine, giving you convenient access to our workout plan wherever you go. Whether you choose to print it or keep it on your phone, this PDF template is tailored to support your progress and keep you motivated throughout your fitness journey.

Don’t miss:

Full Body Calisthenics Workout Plan
Calisthenics Workout Plan for Beginners
Calisthenics Pull Workout Routine
Calisthenics Push Workout Routine
Calisthenics Leg Workout Plan

The Bottom Line

Our 6 day push-pull-leg (PPL) split calisthenics routine offers a comprehensive approach to developing strength and muscle balance. This structured routine allows for optimal recovery for each muscle group as you alternate between pushing exercises, pulling exercises, and leg exercises. Combining bodyweight exercises with the PPL split ensures functional strength, improved flexibility, and a balanced physique.

Consistency and progression are key to seeing results with this routine. As you advance, remember to increase the intensity by adding more challenging variations or increasing the number of repetitions and sets. Additionally, ensure you incorporate proper warm-up and cool-down sessions to prevent injuries and aid recovery.

Listening to your body and adjusting the routine based on your progress and recovery is crucial for long-term success. With dedication, this six-day PPL split calisthenics routine can help you achieve your strength and fitness goals while maintaining a balanced and functional physique.