Introduction
Training at home is one of the most effective ways for beginners to build strength, consistency, and discipline. This 6-day PPL(Push-Pull-Legs) plan requires minimal equipment and focuses on proper form, gradual progress, and full-body development — the foundation of a true warrior.
Click on any exercise to know How to do it.
Weekly Schedule
- Day 1 – Push
- Day 2 – Pull
- Day 3 – Legs
- Day 4 – Push
- Day 5 – Pull
- Day 6 – Legs
- Day 7 – Rest / Light Mobility
What You Need for This 6-Day PPL Plan
- Open floor space
- A sturdy chair or bench
- Pull-up bar or tree bar (optional but helpful)
- Resistance band (optional)
- Backpack for added weight
Pre-Workout Warm-Up (Do Before Every Session)
Perform each movement for 20–30 seconds:
- Arm circles (forward & backward)
- Shoulder rolls
- Hip circles
- Leg swings (front and side)
- Bodyweight squats (10 reps)
- Light push-ups or incline push-ups (5–8 reps)
- Gentle torso twists
This prepares your joints, increases blood flow, and reduces the risk of injury.
Day 1 & 4 – Push (Chest, Shoulders, Triceps)
Main Workout
- Push-ups – 3 sets × 8–12 reps
- Incline push-ups (hands on bench/chair) – 3 × 10–15
- Pike push-ups– 3 × 6–10
- Chair dips – 3 × 8–12
Optional Core
- Plank– 3 × 20–30 sec
Day 2 & 5 – Pull (Back, Biceps)
(Use a pull-up bar, tree bar, or resistance band if available.)
Main Workout
- Assisted pull-ups/band pull-ups – 3 × 4–8
- Inverted rows (under table/bar) – 3 × 8–12
- Resistance band rows – 3 × 12–15
- Bicep curls (band or backpack) – 3 × 10–15
Optional Core
- Hanging knee raises, or lying leg raises – 3 × 10–15
Day 3 & 6 – Legs (Quads, Hamstrings, Glutes, Calves)
Main Workout
- Bodyweight Squats – 3 × 12–20
- Lunges(each leg) – 3 × 10–12
- Glute bridges – 3 × 12–15
- Calf raises – 3 × 15–20
Optional Core
- Bicycle crunches – 3 × 20 reps
Post-Workout Stretch (Recommended)
Hold each stretch for 20–30 seconds:
- Chest stretch (Push days)
- Lat stretch (Pull days)
- Hamstring stretch
- Quad stretch
- Calf stretch
- Lower back stretch
Progression Tips for Beginners
- Add 1–2 reps each week.
- Once you reach the top rep range, add another set.
- Use a backpack with books/bricks for extra resistance.
- Focus on slow, controlled movement.
- Rest 45–90 seconds between sets.
Final Thoughts
Consistency beats intensity for beginners. Train six days a week, focus on good form, eat well, and sleep properly. Follow this plan for 6–8 weeks, and you’ll build the strength, endurance, and discipline needed to advance to more challenging warrior-level training.
