LiftCamp
Log in Download
Advanced

Bodyweight Push / Pull / Legs Workout Routine

A push, pull and legs split built entirely on bodyweight movements. You need a pull-up bar and a dip station or parallel bars. Pull day is built around pull-ups and chin-ups, so it suits lifters who can already do five.

3 days a week · 16 exercises · Bodyweight · free, no account needed to read

  • abs
  • chest
  • glutes
  • lats
  • quads
  • triceps
  • upper back
  • calves
  • hamstrings
  • shoulders
Try Day 1 Push free
Clay illustration of a dip station

Day 1 Push

5 exercises · ~45 min

  1. 1
    Dips - Chest VersionBodyweight
    4 × 6-10
  2. 2
    PushupsBodyweight
    3 × 10-15
  3. 3
    Pike Push-UpBodyweight
    3 × 6-10
  4. 4
    Push-Ups - Close Triceps PositionBodyweight
    3 × 8-12
  5. 5
    Dips - Triceps VersionBodyweight
    3 × 6-10
Customize this day

Day 2 Pull

5 exercises · ~40 min

  1. 1
    PullupsBodyweight
    4 × 5-8
  2. 2
    Chin-UpBodyweight
    3 × 5-8
  3. 3
    Inverted RowBodyweight
    3 × 8-12
  4. 4
    Bodyweight Mid RowBodyweight
    3 × 8-12
  5. 5
    Hanging Leg RaiseBodyweight
    3 × 8-12
Customize this day

Day 3 Legs

6 exercises · ~50 min

  1. 1
    Split SquatsBodyweight
    4 × 10-12 each
  2. 2
    Bodyweight Walking LungeBodyweight
    3 × 12 each
  3. 3
    Single Leg Glute BridgeBodyweight
    3 × 12-15 each
  4. 4
    Freehand Jump SquatBodyweight
    3 × 8-10
  5. 5
    Bodyweight Calf RaiseBodyweight
    4 × 15-20
  6. 6
    PlankBodyweight
    3 × 45s
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Bodyweight Push / Pull / Legs questions, answered

Who is this for?

Lifters past the first few months who want a bodyweight split rather than full body days. If you are new, start with Bodyweight Only, then Calisthenics Full Body.

What equipment do I need?

A pull-up bar for pull day and a dip station or parallel bars for push day. Legs day needs only the floor.

How do I keep progressing once reps are high?

Add a set first, then add load. A backpack with books or a weight belt turns pull-ups and dips into weighted versions, and LiftCamp tracks the added weight on top of bodyweight.

Read next

Start Bodyweight Push / Pull / Legs today

A free account loads this routine into the app and keeps your weights between sessions, so next week it tells you what you lifted last time.

Create a free account

No card, no app store. Works in your browser.

Other routines

See all routines

Keep Bodyweight Push / Pull / Legs and your weights, free

Start free