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 Cardio for Weight Loss at Home

I see this in the gym all the time. People just declare themselves fat and jump on the elliptical machine or bikes or treadmill. They spend very long times sweating there considering it cardio for themselves. While this is not 100% wrong, it isn’t right either. It is rather steady state cardio where you run with same intensity, how boring. Well for your kind information, you need not knock on the gym doors to have weight loss or even cardio. There are bunch of best cardio for weight loss at home. All you need is patience and determination.

best cardio for weight loss at home

What is Cardio?

Cardiovascular exercise or simply “cardio” is any activity that increases heart rate and blood flow in the body. It is not only, but one of the best ways to speed up the weight loss process. It basically acts as a catalyst that speeds up the process. Weight training alongside cardio is very effective in burning off the fat in the body. There are plenty of types and forms of cardio, but you need not worry, even simplest of sprint can help you speed the fat loss.

Cardio Workouts at Home

If you are after the fancy expensive equipment to lose weight, they might just cost you a lot. We find a lot of equipment, machines and techniques to perform the cardio. At home though, all you can do is buy a treadmill or exercise bike and few weights for yourself. Here, we will discuss few of the best cardio for weight loss at home with minimal equipment needed.


Something as easy as running can help you bump up that heart rate. If you want to run at steady speed, it might take time to be running out of breathe. Try doing intermittent sprints to speed up the effect. You will  not require any special equipment for this, a open park or a treadmill at home is enough.

    • All you need to do  is run.
    • Start off slow to warm your joints and ligaments.
    • Increase your speed, say up to 10 mph and continue for 2 minutes.
    • Increase it further to 15 mph and you are sprinting already.
    • After 30 sec or so, slow down to 10 mph again.
    • Then repeat the same for 20 minutes or so.

High Intensity Interval Training (HIIT)

HIIT is all about keeping your intensity level high while training. This exercise is performed with intervals. You can perform number of exercises creating a giant set.

    • Create a giant set of 3-4 exercises say jumping jacks, jumping squat, burpees, high knees and other.
    • Be sure to check on the form.
    • Perform all exercises one after another.
    • Take 30 sec or so rest in between sets.
    • Perform 3 sets of 10 reps for each exercise.

Skipping Ropes/Jumping Ropes

As a kid, you might have seen playing or you yourself might have played it. We didn’t know the health value as kid, but now we know. Jumping ropes burns as much as 200 calories in just 10 minutes. It is fun playing and burning off calories at the same time.

best cardio for weight loss at home

    • Grab handles of the rope.
    • Start slow and gradually increase speed.
    • Try not to tumble down with the rope.
    • Increase you speed till you no longer can breathe well.
    • Take a 30 sec break and go off again.

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If you love travelling and seeing places, this might be the choice of cardio for you. Hiking is generally done on uneven terrain or steep hills and so on. Hiking, even walking is considered cardio, but hiking burns off more calories in giving time than walking. And in the other hand, it is fun way of loosing weight as well.

    • If you are new to hiking, you would better start small hills.
    • Gather your friends and set on the course.
    • Be sure to stay hydrated and take rest frequently.
    • Enjoy the nature around you.


Swimming will do wonders in losing weight. It is fun way to enjoy the summer while getting rid of some extra fat in the body. Swimming is full body workout as it works all major muscles in your body. With ability of burning up to 600 calories an hour, it sure is tiring and benefiting at the same time.

    • Not everyone is Michael Phillips, so be easy on yourself.
    • Few laps of normal swimming pool length is enough to warm yourself.
    • Try improving your lap time and you will be pushing yourself burning more fat.

Take Stairs

You don’t even realize that you are missing so much of cardio in a day by not using stairs. Use stairs instead of lifts, if you are confident on stairs, you can try skipping few steps on the way up, increasing the intensity.

Taking stairs will not only keep your heart racing, but you ligaments in legs, knees and hip joints lubricated and running well. Don’t miss out on such great benefit.

Key Things to Remember

Some key things to remember doing these some of the best cardio for weight loss at home are to stay hydrated, warmed up properly, have good form and so on. You should warm up before any cardio session, may be by stretching, some mild burpees, pushups, arm circles and so on.

Drink water before, between and after the workout. Without proper hydration, you might have cramps and feel dehydrated. Be replenished with fluids whenever you can and stay hydrated. You don’t need expensive equipment or all the time in the world to perform these cardio for weight loss at home, 20 minutes a day is enough.


Strength Training Program For Beginners

We all are weak when we first start. 5 kg looks 50 kg at the beginning. Lifting 3 times a week seems a torture of lifetime. Then as time passes, we gain strength, numbers in weight increase, endurance increases, stamina skyrockets. Building strength is the utmost thing in life. Physical strength, mental strength, every type will get you out of certain situation. This post focuses on strength training program for beginners. We should focus on building strength from the very first day, rather than losing fat or any thing else.

Training for Strength

Building strength will help you win most of your battles. Your technicalities will work if you are able to lift properly. Strengthening your lifts will help you control your weights, not you be controlled by weights. Here are few tips to train for strength.

Train specifically for strength

There is basically no difference in equipment and exercise in strength training and bodybuilding. But, its the mindset that counts. It is the exercise combination, execution, and other activities around that matters. Be specific about your goals and you will end up accomplishing them, else you will end up with none complete. Choose your exercise, their variables, their orders specifically for strength building.

Workout around the Core lifts

There are basically 3 core lifts in strength training, bench press, deadlift and squat. Inclusion of overhead press completes the equation of whole body. Your workout should revolve around these lifts. These lifts not only builds your strength, but they recruit much more muscles in body to complete the lift. They trigger the release of testosterone and growth hormone in your body helping you build and maintain strength. The goal here is to increase the weight in 4 of the core lifts and other exercises here are to assist not replace them.

strength training program for beginners

Don’t dive to failure

Being a bodybuilder, you might have worked till you can barely lift any more. But strength training is all about lifting heavy and keeping 1-2 reps in pocket. Don’t dive till failure. This will help fatigue less often and lift fresh. Don’t go crazy over a spotter, its always advised to lift what you can. You are here to improve your strength, not your spotter’s.

Decrease reps, increase weight and rest period

Train like a power lifter. Decrease the number of reps. Increase volume by adding weights and do lengthen your rest period to help your body recover. These are some of the variables of strength training that you shall follow.

Warm up properly for optimum Strength

Your core lifts utilize much more muscles than you think. During any of these lifts, your total body is contributing to complete the lift. It is very essential to warm all those muscles and joints to avoid any injuries. You mobility in joints will help you better utilize your muscles. Optimum strength is maintained by strengthening your whole body.

Eat big to get big

It is a common sense that 220 lbs man will be stronger than 150 lbs man. Although the body composition might differ, but if you want to get big, you will need to eat big. You can have alternative to exercises, you can vary your workout but there is no replacement or shortcut to nutrition. If you are into strength training and yet worry for your ripped abs, then you got it totally wrong. Eat your portions and supplement the rest, only these will help you work your way up.

Plan your rest of exercises well

Plan your assisting exercises around your core lifts. If you have a weaker link in your muscles affecting your big lifts, fix them with some isolation exercises. You need not get crazy over the assisting exercises, have minimal reps with limited sets and rest period, rest is taken care of. Assisting exercises can be like variations of bench press like incline and decline, for deadlift, it can be bentover row, good morning, romanian deadlift etc. Squats can have leg press assisting it and overhead press can include pull-up lat pull down etc. supporting it.

Sample Strength Training Program For Beginners

You can plan your own strength training program whether for beginners or intermediate. All you need to do is space your core lifts in 4 parts or days. Each core lift will have their own assisting exercises. The work of assisting exercises is just to complete the little left job if any by the core lifts. Some sample strength training program for beginners might look as this.

For Deadlift

    • Warm up properly
    • Deadlift 6 sets (3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Romanian deadlift 2 sets, 8-10 reps
    • Seated leg curl 3 sets, 8-10 reps
    • Rack pulls 2 sets, 6-8 reps

For Squats

    • Warm up
    • Squat 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Leg press 3 set 6-8 reps
    • Leg extension 2 set 6-8 reps

For Bench Press

strength training program for beginners

    • Warm up
    • Flat Bench Press 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Incline Dumbbell press 3 sets 8-10 reps
    • Decline Bench Press 2 sets 8-10 reps

For Overhead Press

    • Warm up
    • Overhead Press 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Bent over barbell row 2 sets 8-10 reps
    • Pull ups 3 sets 8-10 reps


These are just the sample strength training program for beginners. It needs not to be the same for you. The core lifts are same, but the assisting exercises can be your choice. Only thing you need to make sure is that the assisting exercises needs to be there to assist the core lift to enhance its affect. Rest you need to have the attitude and focus of a powerlifter. Every famous bodybuilder out there either started with powerlifting or switched towards it at given point in their career.