Workout Routine

Free

PPL WEE

by Aorio

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push Workout A

push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

push-ups

3×10

wide-grip push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

wide-grip push-ups

3×10

diamond push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

diamond push-ups

3×10

Pike Push-up

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Pike Push-up

3×10

Pull Workout A

Pullup

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Pullup

3×10

Inverted row

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Inverted row

3×10

Jackknife Chin-ups

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Jackknife Chin-ups

3×10

Leg Workout A & Core

Front Foot Elevated Split Squat

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Front Foot Elevated Split Squat

3×10

reverse lunges

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

reverse lunges

3×10

hanging leg raises

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec

hanging leg raises

2×10

Side Planks

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec

Side Planks

2×60 s

plank

Set
Time
Rest time
1
45 sec
40 sec

plank

1×45 s

Push Workout B

push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

push-ups

3×10

Bodyweight Skullcrusher

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Bodyweight Skullcrusher

3×10

Pike Push-up

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Pike Push-up

3×10

Pull Workout B

Chin-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Chin-ups

3×10

Jackknife Pull-Ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Jackknife Pull-Ups

3×10

Wide-Grip Australian Push-up

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Wide-Grip Australian Push-up

3×10

Leg Workout B

Rear foot elevated split squat

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Rear foot elevated split squat

3×10

Long-Step Step-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Long-Step Step-ups

3×10

plank

Set
Time
Rest time
1
60 sec
40 sec

plank

1×60 s

side plank

Set
Time
Rest time
1
60 sec
0 sec
2
30 sec
0 sec

side plank

2 sets