Push Pull Legs

Probably one of the best workout split that you can perform without a doubt is ,”Push Pull Legs”. As the name  suggests, push pull and legs routine, also known as ppl workout comprises of three workout splits. You generally do only these movements, either you push the weights, or pull the weight and legs workout are pretty same.

The push portion of the workout deals with the pressing movements like bench press, shoulder press, triceps etc. The exercises include chest, shoulders and triceps.

Pull portion works your pulling movement or rowing movements like lat pull downs, curls, row etc. You basically work your back and biceps with the pull workout.

Legs help you build hamstrings, quads, glutes and calf. This include bunch or squats, leg presses, lunges etc.

Push Pull Legs

Push Workout Routine

Within push workout, you have 3 muscle groups to train: Chest, Triceps and Shoulder. Here I will give you a day’s sample workout for push portion.

Chest Workout

Flat Barbell Bench Press5 sets of 6-10 reps
Cable Crossover4 sets of 6-8 reps
Incline Dumbbell Press3 sets of 8-10 reps

Shoulder Workout

Smith Machine Shoulder Press5 sets of 6-8 reps
Bent Over Dumbbell Raises4 sets of 8-10 reps
Side Raises4 sets of 8-10 reps

Triceps Workout

Triceps Push down4 sets of 8-10 reps
Triceps Kick Back3 sets of 8-10 reps

Pull Workout Routine

Pull workout revolves around pulling motion. You work your back, biceps and traps in this workout routine.

Back Workout

Deadlift5 sets of 6-8 reps
Barbell Row4 sets of 8-10 reps
Lat Pull Down4 sets of 8-10 reps
Facepull3 sets of 8-10 reps

Traps Workout

Barbell Shrugs4 sets of 12-15 reps
Dumbbell High Pulls3 sets of 10-12 reps

Biceps Workout

Barbell 21’s curl4 sets
Dumbbell Hammer Curl3 sets of 12-15 reps

Leg Workout Routine

Leg comprises of half your body. It has many muscles like quads, hamstrings, glutes, calf etc. that you need to train. Leg workout is often tough because it needs a lot of intensity to finish. Given below is a sample leg workout routine in the push pull legs workout regime.

Leg Workout

Squat6 Sets of 6-8 reps
Stiff Legged Deadlift4 sets of 6-8 reps
Walking Lunges3 sets of 8-10 reps
Hip Thrusts3 sets of 8-10 reps
Leg Extension3 sets of 10-12 reps
Standing Calf Raises3 sets of 20-25 reps

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Workout Split for Push Pull Legs

You can literally do PPL workout  twice a week, 3 day split workout or even 5 day split.

Twice a week:


3 Days Split


Push Pull Legs

5 days Push Pull Workout



Push pull legs workout routine is best for all world. You can build some awesome strength following the routine. Fat loss and muscle building as well is very possible with this workout. You not only put your body in benefiting position but also have enough time for it to recover. With multiple splits to choose from, the schedule depends on your availability. It has known results of helping many out there, do give it a try.

Best Bicep Exercises

Who doesn’t want a best looking biceps? In fact, the first thing when someone asks you if you workout, you show them your biceps. This comes out of natural instinct that bigger arms means stronger person. While it doesn’t hold true all the time, it is what in general thought. Here in the post, there are few best bicep exercises that you can include in your bicep workouts.

Knowing Biceps Anatomy

Bicep, as the name suggests, is a muscle group with two different muscle. It is made up of biceps brachii and brachialis. Brachii has 2 heads, long head and short head. It is also called two headed muscle. All together, there are 3 muscles in the biceps.

Biceps brachii extends from shoulder joint in the upper arm to the elbow joint. In general, the longer head or the outer head gives peak to the bicep, while the shorter head or inner head gives width to the biceps.

Biceps brachialis, the golf ball shaped muscle, is sometimes also considered as the part of forearms as it extends from the elbow on the side of arms. It lies between biceps long head and triceps lateral head.

Also See: Cable Machine Exercises

Function of Biceps

It extends between shoulder and elbow joint. Some of the major function of biceps are as follows:

    • Forearm Flexion: Lifting of the palm from hanging position or bending of elbow. Let your palms hang below your body. Whenever you try to bring your palms upward, your biceps contract and bring the palm upward.
    • Supination: If you let your palm hang freely, it will face behind you. To make your palm face forward,  the biceps brachii contracts and performs the twisting of the palm.
    • Shoulder flexion: Bringing the arms forward and upward is shoulder flexion.
    • Bringing the arm across the body. Though it is the delt movement, biceps are the supporting muscles.
    • Stabilization of shoulder. The short head of the biceps stabilizes your shoulder while carrying anything.

Good Bicep Workouts

A workout can be termed as good if it targets all the muscles. As it has 3 muscles, the best bicep exercises will target all those muscles. Here is a sample bicep workouts that you can perform to target your muscle efficiently.

    • Dumbbell Curl: 4 sets, 10-12 reps

      Dumbbell is better version for the curl all because you can increase your contraction. Do a little twisting of wrist bringing pinky finger above your thumb. This will enhance and increase the contraction in your biceps increasing the blood flow.
      Best Bicep Exercises

    • Spider curl: 4 sets, 8-10 reps

      Spider curls are one of the best bicep exercises to perform. It targets the short head of the bicep and makes it pop.

        • Start off by hanging from an incline bench.
        • Grab a barbell or even dumbbell shoulder width apart.
        • Do the curl keeping your upper arm stable.
        • Inhale while curling up and exhale on the way down.
    • Best Bicep Exercises
    • Hammer Curl: 3 sets, 8-10 reps

      It targets the brachialis and long head of the biceps. The forearm too is involved in this movement making it very favorable and crucial exercise to perform. You can perform this variation with dumbbell, rope attachment or even trap bar. Implement a slight pause at the top of the movement and let the biceps burn.
      Best Bicep Exercises

    • Concentration curl: 3 sets, 10-12 reps

      With dumbbell or single handle on the cable, this exercise is the best. Your bicep peak pops with this exercise. There are many variation to this, the simple one is with dumbbell and bench.

        • Sit on the edge of the bench with knees bent and elbow resting against your thighs.
        • Grab a dumbbell with your hand, palm facing forward.
        • Curl the dumbbell all the way up without swinging moment.
        • At the top, twist your wrist bringing pinky finger above thumb to increase contraction.

Best Bicep Exercises

Variation for bicep workouts

There are many variations that you can perform these exercises in. The use of dumbbell instead of barbell, EZ-bar use is easy on your wrist. Cable can be used to perform almost all of these exercises.

Increase the time under tension by decreasing the tempo of your workout. 2 sec positive and 3 sec negative will increase the tension in your muscle. Play around with all of these bicep exercises to have better pump and tension in the muscle.

Wrapping up Best Bicep Exercises

While you might have tons of other exercises to perform and might even target the muscles better, the functional movement is best to implement in the exercise. Performing the exercise the similar way muscles naturally perform are best to target with higher chances of growth. These are my best bicep exercises or even a complete bicep workouts that I like to perform ever once a while.

Arnolds 6 Day Split Workout

Arnold Schwarzenegger, an actor, politician, bodybuilder, powerlifter, businessman, author etc. etc., whatever you might call him. If you are in the fitness world, then you have definitely come across this name and personality. There are very few who don’t recognize him. He began lifting at age of 15 and within 5 years, got his Mr. Universe title. A 7 time Mr. Olympia, the greatest feat for bodybuilding, he is a personality on his own. Let’s walk through Arnolds 6 day split workout that is popular among all fitness enthusiasts.

Arnolds 6 Day Split Workout

Arnold Workout Summary

GoalMuscle building
Workout TypeSplit workout
Level of TrainingAdvanced
Duration2 months
Training Days6 days a week
Time an hour to hour and half
EquipmentBarbell, dumbbell, cables, body-weight
Target GenderMale
SupplementsProtein, Creatine, Mass Gainer, Multi-Vitamin


This workout split is very much similar to what Arnold followed back in his Mr. Olympia days. This routine is a high volume training style hitting all those major muscles 2-3 times a week. It might not be suitable for everyone on the first go, but it surely will benefit everyone in long run.

Arnold’s Stats

Height 6’2″
Weight 235 lbs
Arms22 inches
Chest 57″
Waist 34″
Squat545 lbs
Bench Press500 lbs
Deadlift710 lbs

Arnold’s Meal Stats

Arnold always emphasizes on the quality and quantity you must eat. Meal is all he puts focus on. His training was always backed by the disciplined and well maintained diet. The general overview of his meal looks like this:

Number of meals5-6 meals
Caloriesupto 5000 per day
Protein300+ grams
Post workoutcarbs right after workout
Protein ShakesOnly if your diet doesn’t provide enough

6 Day Workout Split

This workout split was mentioned by Arnold himself in one of his publishes. The split looks something like this:

Day 1Chest and Back
Day 2Shoulders and Arms
Day 3Legs and Lower back
Day 4Chest and Back
Day 5Shoulders and Arms
Day 6Legs and Lower back
Day 7Rest

Chest and Back

Bench press3-410
Incline Bench Press3-410
Dumbbell Pullover3-410
Chin Up3-410
Bent Over Row3-410
Abs Crunches525

Shoulders and Arms

Barbell Clean and Press410
Lateral Raises410
Military Press410
Upright rows410
Barbell Curl410
Dumbbell Curl(Seated)410
Close grip bench press(tris)410
Triceps Extension410
Wrist Curl(Normal + Reverse)410
Reverse Abs Crunches525

Legs and Lower back

Leg Curl410
Lower Back
Stiff Legged Deadlift410
Good Mornings410
Standing Calf Raises410
Abs Crunches525

Arnold Workout Variation

There is another variation to the Arnolds 6 Day Split Workout. This focus on training each body part 3 times a week. It is high in both intensity and volume.

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Arnolds 6 Day Split Workout

Day 1,3,5Chest, Back and Legs
Day 2,4,6Shoulders and arms
Day 7 Rest

Chest, Back and Legs

Bench press56-10
Incline Bench Press66-10
Dumbbell Flye56-10
Cable Cross Overs610-12
Dumbbell Pullovers510-12
Wide grip pull up6Failure
Seated Cable Row66-10
T-Bar Row56-10
Single Arm Dumbbell row56-10
Stiff Leg Deadlift615
Leg Extension612-15
Leg Curl610-15
Leg Press68-12
Barbell Lunges515
Standing and Seated Calf Raises10-1010-15
One Leg Dumbbell Calf Raises612
Wrist Curl410
Reverse Barbell Curl48
Wrist Roller Machine4Failure
Non-stop Abs 30 minutesFeel the burn

Shoulders and Arms

Barbell Curl66-10
Dumbbell Curl(Seated)66-10
Dumbbell Concentration66-10
Close Grip Bench Press66-10
Triceps Push Down66-10
Barbell French Press66-10
Single Arm Dumbbell Extension66-10
Shoulder press(Barbell)66-10
Lateral Raises66-10
Rear Delt Raises66-10
Cable Lateral Raises66-10
Standing and Seated Calf Raises10-1010-15
One Leg Dumbbell Calf Raises612
Wrist Curl410
Reverse Barbell Curl48
Wrist Roller Machine4Failure
Non-stop Abs 30 minutesFeel the burn

Summary of Arnolds 6 Day Split Workout

Arnold is a living legend. He has multiple personality traits to explore. A 7 time Mr. Olympia isn’t made in chill, it needs hard work and dedication. Discipline is key to success. High intensity and volume workout split like arnolds 6 day split workout is very much favorable for adding on size and conditioning. With the backing of high quality diet, all your dreams will be turn to reality.