Bodyweight PPL

Workout Schedule
Workout Details
Progression
Appendix

Note that this is just a simple text summary of this routine, when you assign this routine to your programming you will interact with it through the guided workouts with exercise videos and more on the Fit Happens, Pro app.

Description
A six-day a week routine (two push workouts, two pull workouts, and two leg workouts every week) that uses progressive bodyweight exercises that can be adjusted for any fitness level. Ideal for trainees who want to build a great physique or get stronger and who have access to a pullup bar and a place to do rows (gymnastics rings, a sturdy table, etc.).

Workout Schedule

This workout schedule is designed to be repeated indefinitely. Use the progression instructions listed in the Progressions section to make your workouts more challenging over time.

  • = Rest day
Sun
Mon
Push Workout
Tue
Pull + Core Workout
Wed
Leg + Core Workout
Thu
Push Workout
Fri
Pull + Core Workout
Sat
Leg + Core Workout

Push Workout

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
Pushup progression
Goal Logged Reps Rest
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
Shoulder progression
Goal Logged Reps Rest
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
Dip progression
Goal Logged Reps Rest
6-12 reps 1m30s
6-12 reps 1m30s
6-12 reps 1m30s
6-12 reps 1m30s

Pull + Core Workout

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
Pullup progression
Goal Logged Reps Rest
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
Row progression
Goal Logged Reps Rest
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
Bodyweight face pull
Goal Logged Reps Rest
10-20 reps 1m0s
10-20 reps 1m0s
10-20 reps 1m0s
10-20 reps 1m0s
L-sit progression
Goal Logged Time Rest
15-45s 1m0s
15-45s 1m0s
15-45s 1m0s
15-45s 1m0s

Leg + Core Workout

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
Squat progression
Goal Logged Reps Rest
6-12 reps per side 2m0s
6-12 reps per side 2m0s
6-12 reps per side 2m0s
6-12 reps per side 2m0s
6-12 reps per side 2m0s
Russian curl progression
Goal Logged Reps Rest
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
6-12 reps 2m0s
Glute progression
Goal Logged Reps Rest
12-18 reps 0m45s
12-18 reps 0m45s
12-18 reps 0m45s
12-18 reps 0m45s
Plank progression
Goal Logged Time Rest
12-18s 0m45s
12-18s 0m45s
12-18s 0m45s
12-18s 0m45s

General Workout Instructions

Note:  Please check the Appendix if you encounter any terminology you don’t understand.
Instructions
Every row of an exercise represents a set and specifies the goal for the set, how much to rest after, and how much weight to use* (if applicable). To complete a workout start at the top and move down, working your way through each set.** You can print out the workout and use the blank “Logged” fields to keep track of your workouts. Also please make note of the progression assigned to some exercises, which is denoted by the P icon. This links to progression instructions that will tell you how you should be increasing the difficulty of the exercise over time.
**Supersets & circuits
For exercises grouped into a superset or circuit, loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets/rows of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished.

Progression Instructions

Bodyweight Progressions
Each bodyweight progression is a list of exercises in order of difficulty (easiest to hardest). Wherever a bodyweight progression shows up in your routine, pick an exercise from the progression that’s challenging but not impossible for you to do for the prescribed number of reps. Once you’ve gotten stronger and are able to do more reps with the chosen exercise you should move up to a more difficult exercise.
Squat progression
  1. Assisted squat
  2. Counterbalanced squat
  3. Full squat
  4. Reverse lunge
  5. Foot assisted shrimp squat
  6. Assisted half pistol squat
  7. Balance-assisted half pistol squat
  8. Half pistol squat
  9. Assisted pistol squat
  10. Balance-assisted pistol squat
  11. Pistol squat
  12. One-leg squat
  13. Explosive one-leg squat
Shoulder progression
  1. Wall push
  2. Wide-grip incline pike pushup
  3. Incline pike pushup
  4. Wide-grip pike pushup
  5. Pike pushup
  6. Decline wide-grip pike pushup
  7. Decline pike pushup
  8. Wide-grip handstand pushup
  9. Handstand pushup
  10. Partial deficit handstand pushup
  11. Deficit handstand pushup
Dip progression
  1. Bent-leg tricep dip
  2. Legs-bent half dip
  3. Legs-bent dip
  4. Legs-extended half dip
  5. Legs-extended dip
  6. One-leg-extended dip
  7. Toes-on-ground dip
  8. Toes-on-ground dip negative
  9. Half dip
  10. Full dip
  11. Legs-tucked dip
  12. Partial Russian dip
  13. Russian dip
Pullup progression
  1. Standing row
  2. Decline standing row
  3. 1 second pullup negative
  4. 3 second pullup negative
  5. 5 second pullup negative
  6. Pullup
  7. Wide-grip pullup
  8. Uneven pullup
  9. Self-assisted one-arm pullup
  10. Towel-assisted one-arm pullup
  11. 3 second one-arm pullup negative
  12. 5 second one-arm pullup negative
  13. One-arm pullup
Row progression
  1. Standing row
  2. Decline standing row
  3. Legs-bent inverted row
  4. Inverted row
  5. One-arm decline standing row
  6. Legs-bent uneven row
  7. Uneven inverted row
  8. Towel-assisted legs-bent one-arm row
  9. Legs-bent one-arm row negative
  10. Legs-bent one-arm row
  11. One-arm inverted row
L-sit progression
  1. Foot-supported L-sit
  2. One-foot supported L-sit
  3. Legs-tucked L-sit
  4. Knees-bent L-sit
  5. L-sit
Squat progression
  1. Assisted squat
  2. Counterbalanced squat
  3. Full squat
  4. Reverse lunge
  5. Foot assisted shrimp squat
  6. Assisted half pistol squat
  7. Balance-assisted half pistol squat
  8. Half pistol squat
  9. Assisted pistol squat
  10. Balance-assisted pistol squat
  11. Pistol squat
  12. One-leg squat
  13. Explosive one-leg squat
Russian curl progression
  1. Easy sliding leg curl
  2. Torso-raised sliding leg curl
  3. Shoulders raised sliding leg curl
  4. Sliding leg curl
  5. Single-leg torso-raised sliding leg curl
  6. Half Russian curl with one arm assist
  7. Arm supported single-leg sliding leg curl
  8. Single-leg sliding leg curl
  9. Half Russian curl
  10. Arm assisted Russian curl
  11. Russian curl negative
  12. Russian curl
Glute progression
  1. Donkey kick
  2. Glute bridge
  3. Shoulder-elevated hip thrust
  4. Shoulder and feet elevated hip thrust
  5. Glute bridge march
  6. Single-leg glute bridge
  7. Single-leg shoulder-elevated hip thrust
  8. Single-leg shoulder and feet elevated hip thrust
Plank progression
  1. Knee plank
  2. Plank
  3. Extended knee plank
  4. Extended plank
  5. Fully extended plank

Terminology

  • Rep/Reps/Repetitions – A rep is is when you do an exercise in its entirety a single time. For example, if you did 20 pushups that would be 20 reps of pushups.
  • Set/Sets – A set is a group of repetitions of an exercise that performed consecutively, usually (but not always) without stopping or resting. For example, if you did 20 pushups without stopping that would be a set of pushups.
  • s/secs/seconds – For some exercises like planks, you’ll be given a time to hold the position for instead of a number of reps. This is the number of seconds you should hold the position for.
  • 3×8, 4×12, etc – This is a shorthand way of saying “3 sets of 8 reps”, “4 sets of 12 reps”, etc.
  • RM (5RM, 1RM, etc) – RM is an abbreviation for “repetition maximum”. It’s a term used to describe the maximum amount of weight you can lift for a given number of reps. For example, your “5RM” is the maximum amount of weight you can lift for 5 reps.
  • Per side – For exercises that are done one side at a time (e.g. single leg exercises) this means you should do the given number of reps for one side first and then do the same number of reps for the other side.
  • X+ reps/seconds – If a set is given as “X+ reps/seconds” that means you should do as many reps/seconds as you can, shooting to do at least X reps.
  • AMRAP/AMSAP – For the given set you should do “as many reps as possible” (or “as many seconds as possible” if it’s a hold exercise like a plank).
  • For time – For the given set you should do the prescribed number of reps as quickly as possible, splitting up the reps and resting as needed to finish all prescribed reps.
  • Unbroken – An unbroken “for time” set is one where you didn’t need to rest to finish all the reps in the set
  • Supersets/circuits – For exercises grouped into a superset (2 exercises) or circuit (3 or more exercises), loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished. You should still be resting as prescribed between sets of exercises.
  • A cycle – some workout routines are divided into “cycles” which are just parts of a routine that last for some number of weeks and focus on some specific aspect of training before switching to the next cycle with a different focus. For example, some routines might have a 6 week “work cycle” that focuses on progressing and pushing your body to its limits and then an easier 1 or 2 week “deload cycle” that gives your body a chance to recover.
  • A workout cycle – a workout cycle is a single loop through every unique workout within a cycle. For example, if you have a cycle that has you doing workouts A, B, and C every week for 4 weeks, a workout cycle would be 1 week. But if the routine had you doing workout A, B, and C on odd weeks and D, E, and F on even weeks a workout cycle would be 2 weeks because that’s how long it takes to loop through every workout.
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