# P P L 

## Monday and Friday

### Workout

- 3 × 10-15 Push-Up
- 3 × 8-12 Push-Up (Decline)
- 3 × 8-12 Pike Push-Up
- 2 × 10-15 Push-Up (Diamond)
- 3 × 20-30s Plank
- 2 × 10-15 Push-Up (Incline, Close-Grip)


## Tuesday and Saturday

### Workout

- 3 × 8-10 Pull-Up
- 3 × 8-10 Chin-Up
- 2 × 20-40s Dead Hang
- 2 × 5-8 Pull-Up (Commando) - Pull-Up Bar


## Wednesday and Sunday

### Workout

- 3 × 15-20 Bodyweight Squat
- 3 × 8-12 Split Squat
- 2 × 10-15 Reverse Lunge
- 3 × 12-20 Glute Bridge
- 3 × 12-20 Single-Leg Calf Raise - Body Only