Bodyweight Push / Pull / Legs

Classic 3-day split for intermediates. Hit each movement pattern hard once a week with a balance of strength and hypertrophy work.

Push

• Push-up – 4 × 8
• Pike Push-up – 3 × 5
• Hollow Hold – 3 × 25

Pull

• Pull-up – 4 × 4
• Chin-up – 3 × 4
• Scapular Pull – 3 × 10

Legs

• Bodyweight Squat – 4 × 15
• Split Squat – 3 × 10
• Jump Squat – 3 × 8

Push

• Push-up – 4 × 10
• Pike Push-up – 3 × 6
• Hollow Hold – 3 × 30

Pull

• Pull-up – 4 × 5
• Chin-up – 3 × 5
• Scapular Pull – 3 × 12

Legs

• Bodyweight Squat – 4 × 18
• Split Squat – 3 × 12
• Jump Squat – 3 × 10

All programs