Bodyweight Blueprint (PPL)

Get bigger, stronger, and more flexible anywhere with bodyweight fundamentals. 

Alternating PPL workouts to build muscle, strength, and mobility with your body, a band, and a bar.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Rice Bucket

Burpee

Bear Crawl

Support Hold

Wall Hand Stand

Pike Push Up

Dip (Weighted)

Push Up (Incline)

Plank

Side Plank

Reverse Plank

Diamond Pushups

Deep Breathing

Push

Shoulder Warmup

Skin The Cat

Pull-Up (Bodyweight)

Bicep Curl (Bodyweight)

Single-Arm Inverted Row

Hanging Leg Raise

German Hang

Hand Grip

Pull

Jump Rope

Goblet Squat

Cossack Squat

Shrimp Squat

Jump Squat

Broad Jump

Single Leg Calf Raise (Weighted)

Single Leg Pogo

Hollow Hold

Arch Hold

Superman Rotation

Reverse Hyperextension

Reverse Flutter Kicks

Back Bridge

Pancake, Pike, And Splits

Legs & Mobility

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