PPL + Calisthenics

Ready to pack on some serious arm mass while staying flexible with your busy schedule? Welcome to PPL with Core Calisthenics—an exciting Push/Pull/Legs program that alternates between 3 and 4-day training weeks, so you can crush your goals without sacrificing recovery (or your calendar).

This program hones in on hypertrophy for your biceps and triceps, using tried-and-true exercises from the calisthenics playbook. Have you been lifting more but still wondering why your arms aren’t growing? You’re not alone—and this program is built to fix that! We’ll be blasting your arms with compound movements like Dips and Pull-Ups—the heavy hitters that make the biggest difference.

And that's just the start. By the time you hit Week 10, you’ll not only be cranking out Pike Push-Ups, but you might even find yourself throwing your legs up the wall, ready to try a Handstand Push-Up!

And don't worry—we didn’t forget about leg day! You’ll be hitting your lower body hard with Bulgarian Split Squats and Box Squats, paired with RDLs and Walking Lunges to round out a leg day that’ll leave you shaking (in the best way).

This is the ultimate program to supercharge your gains—focusing on arm growth, full-body strength, and functional power. Ready to join the squad?

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-:Key Benefits:-

Balanced Training Split:
The alternating 3/4-day structure provides a consistent balance of training and recovery. Week 1 is 3 days (Push, Pull, Legs), and Week 2 adds an extra Push day for a 4-day week. This ensures ample muscle recovery and adaptation time.

Calisthenics Focus for Upper Body:
Incorporates bodyweight exercises like dips, push-ups, pull-ups, and pike push-ups. These build strength and muscle endurance while emphasising natural movement patterns, with a key focus on building chest, shoulders, and arms.

Hypertrophy-Targeted Arm Training:
Specific hypertrophy work for triceps (Push Day) and biceps (Pull Day), including isolation exercises like skull crushers, tricep pushdowns, barbell curls, and hammer curls. This ensures optimal arm growth and muscle definition.

Strength and Size for Legs:
Leg day emphasises compound movements like Bulgarian split squats, box squats, and Romanian deadlifts for building size and strength in quads, hamstrings, and glutes. This day also integrates accessory work for calves and hamstrings for a balanced lower-body workout.

Progressive Overload:
The program encourages regular progression in weight or intensity, which is essential for muscle growth. It ensures you are constantly challenging your muscles to adapt and grow over time.

Calisthenics & Weights Synergy:
The integration of calisthenics and traditional weightlifting comines the benefits of functional strength and hypertrophy. This blend helps develop a stronger foundation while still pushing for muscle size, especially in the arms and upper body.

Recovery Focus:
Adequate rest periods between sets (1-2minutes) target hypertrophy, allowing muscle recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Dip (Weighted)

Push Up (Weighted)

Pike Push Up

Bench Press (Dumbbell)

Seated Military Press (Barbell)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Push 

Pull-Up (Weighted)

Chin-Up (Weighted)

Hanging Leg Raise

Inverted Row

Pendlay Row

Face Pull

Preacher Curl (EZ Bar)

Hammer Curl

Pull

Bulgarian Split Squat (Dumbbell)

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Legs

Push/Pull

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