The Ultimate Guide to Push Pull Legs Calisthenics

The push pull legs (PPL) routine in calisthenics is a highly efficient training split designed to maximize strength and muscle development. By dividing workouts into three categories—push, pull, and legs—this approach ensures a comprehensive training of the body's major muscle groups. Push exercises focus on the chest, shoulders, and triceps, pull exercises target the back and biceps, and leg days are dedicated to the lower body. The PPL routine allows for adequate rest and recovery for each muscle group, thereby enhancing performance and results. Its structured nature makes it ideal for beginners and advanced practitioners alike, promoting balanced growth and preventing overtraining.

Benefits of Push Pull Legs Calisthenics

• Improved muscle balance
• Enhanced recovery
• Versatility for beginners to advanced athletes

Essential Push Exercises in Calisthenics

• Push-ups

Push-ups are a fundamental exercise in calisthenics that target the chest, shoulders, and triceps. They help improve upper body strength, enhance core stability, and can be modified to increase difficulty or target specific muscle groups more intensely.

• Dips

Dips focus on the triceps, chest, and shoulders, offering a powerful way to build upper body mass and strength. They also engage the core and can be performed on parallel bars, rings, or even a sturdy chair to make them accessible anywhere.

• Handstand Push-ups

Handstand push-ups are an advanced calisthenics exercise that primarily targets the shoulders, triceps, and upper chest while also engaging the core for balance. They are excellent for building shoulder width and strength, improving balance, and increasing overall body control.

Key Pull Exercises for Calisthenics Training

• Pull-Ups

  Pull-ups are a fundamental upper-body exercise that targets your back, shoulders, and arms. To perform a pull-up, hang from a bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Pull your body up until your chin is above the bar, then lower yourself back down with control. This exercise primarily works the latissimus dorsi, biceps, and forearms.

• Chin-Ups

  Chin-ups are similar to pull-ups but involve a different grip that places more emphasis on the biceps. To do a chin-up, grip the bar with your palms facing towards you and your hands about shoulder-width apart. Pull your body up until your chin is over the bar, then lower yourself down slowly. This variation targets the biceps, latissimus dorsi, and the upper back more intensely.

• Body Rows

  Body rows, also known as Australian pull-ups, are performed on a lower bar or rings. Start by lying beneath the bar, grabbing it with both hands while keeping your body straight, heels on the ground, and arms fully extended. Pull your chest towards the bar by bending your elbows, then lower yourself back to the starting position. This exercise is excellent for beginners and works the back, shoulders, and biceps, with a focus on the middle back muscles.

Leg Workouts within the Calisthenics Realm

• Squats

  Squats are a fundamental exercise that target the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Squats improve lower body strength, flexibility, and balance.

• Lunges

  Lunges work primarily on the quadriceps but also engage the glutes, hamstrings, and calves. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Lunges enhance coordination, balance, and stability.

• Pistol Squats

  Pistol squats are an advanced one-legged squat that challenges balance, coordination, and leg strength. Stand on one leg, extend the other leg in front of you, and slowly lower yourself down while keeping the extended leg off the ground. This exercise significantly improves lower body strength and balance.

Sample Push Pull Legs Calisthenics Routine

Day	Exercise	Sets	Reps
Push Day	Push-Ups	3	8-12
	Dips	3	6-10
	Pike Push-Ups	3	6-10
	Tricep Dips	3	8-12
Pull Day	Pull-Ups	3	6-10
	Australian Pull-Ups	3	8-12
	Chin-Ups	3	6-10
	Negative Pull-Ups	3	5-8
Leg Day	Squats	3	8-12
	Lunges	3	8-12 per leg
	Calf Raises	3	15-20
	Glute Bridges	3	10-15