Burn Fat. Build Power. Dominate the Battlefield.

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Program Overview

• Duration: 6 Weeks
• Location: Full Gym Access
• Goal: Maximum fat loss while preserving muscle
• Training Style: Strength + HIIT(High Intensity Interval Training) + Conditioning

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Core Principles of the Warrior System

1. Lift Heavy, Stay Lean
Heavy compound lifts preserve muscle during fat loss.

2. Train Like a Soldier
Minimal rest, maximum output.

3. Cardio with Purpose
No lazy jogging—everything is structured.

4. Finish Strong
Every workout ends with a fat-burning finisher.

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Weekly Structure

Day	Focus
Monday	Upper Body + HIIT
Tuesday	Lower Body + Conditioning
Wednesday	Cardio + Core
Thursday	Upper Body Strength
Friday	Lower Body Strength
Saturday	Full-Body Fat Burn
Sunday	Rest

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Warm-Up Protocol (5–10 min)

• Light treadmill jog (3–5 min)
• Dynamic stretching
• Arm circles × 20
• Walking lunges × 15 each leg

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Day 1 – Upper Body + HIIT

Strength (4 Sets Each):

• Bench Press × 8–12
• Lat Pulldown × 10–12
• Dumbbell Shoulder Press × 10
• Cable Rows × 10–12

HIIT Finisher:

• Treadmill Sprint (30 sec ON / 60 sec OFF × 8 rounds)

Goal: Burn fat while maintaining upper-body mass.

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Day 2 – Lower Body + Conditioning

Strength (4 Sets Each):

• Squats × 8–12
• Leg Press × 12
• Romanian Deadlifts × 10
• Calf Raises × 15

Conditioning:

• Stair Climber × 10–15 min (moderate-high intensity)

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Day 3 – Cardio + Core

Cardio:

• Incline Walk or Jog (20–30 min)

Core Circuit (4 Rounds):

• Hanging Leg Raises × 12
• Cable Crunch × 15
• Plank × 60 sec
• Mountain Climbers × 40

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Day 4 – Upper Body Strength

• Incline Bench Press × 4 sets
• Pull-ups × 4 sets
• Lateral Raises × 3 sets
• Tricep Pushdowns × 3 sets
• Bicep Curls × 3 sets

Focus: Controlled reps, strict form, no ego lifting.

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Day 5 – Lower Body Strength

• Deadlifts × 4 sets
• Lunges (Dumbbell) × 3 sets
• Leg Curl Machine × 3 sets
• Leg Extension × 3 sets

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Day 6 – Full-Body Fat Burn (Brutal Day)

Circuit (5–6 Rounds):

• Kettlebell Swings × 20
• Burpees × 12
• Battle Ropes × 30 sec
• Push-ups × 20
• Rowing Machine Sprint × 250m

Rest: 45–60 sec

This is where warriors are separated from civilians.

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Progression Plan

Week	Strategy
1–2	Learn form, moderate weights
3–4	Increase weights + intensity
5–6	Reduce rest + add extra sets

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Cardio Strategy

• HIIT: 2–3x/week
• Steady-State: 1–2x/week
• Steps Goal: 8,000–12,000 daily

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Nutrition Rules (Cut Like a Warrior)

• High protein (chicken, eggs, meat, potatoes)
• Moderate carbs (rice, roti, oats)
• Healthy fats (nuts, olive oil)
• No sugar, no junk

Fat loss = calorie deficit + discipline.

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Warrior Standards

• No skipped workouts
• Track weights & progress
• Sleep 7–8 hours
• Stay consistent for 6 weeks

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Expected Results

• Significant fat loss
• Improved muscle definition
• Increased strength
• Better conditioning

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Final Word

The gym is your battlefield.
The weights are your weapons.

You either dominate… or you stay the same.

Forge a Leaner, Faster, More Relentless Body — No Gym Required

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Program Overview

This is not just a workout plan—this is a conditioning system designed to strip fat, build endurance, and sharpen mental discipline.

• Duration: 6 Weeks
• Location: At Home / Open Ground
• Equipment: Pull-up bar, backpack (weighted), resistance band, Exercise Mat, Push-up bars(optional)
• Goal: Burn fat while maintaining strength and athleticism

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Core Principles of the Warrior System

1. Intensity Over Duration
Short, brutal sessions > long-lazy workouts.

2. Full-Body Domination
Every workout hits multiple muscle groups.

3. Progressive Overload
More reps, more rounds, more weight every week.

4. Discipline Wins
Consistency > motivation.

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Weekly Structure

Day	Focus
Monday	Strength + Conditioning
Tuesday	Cardio + Core
Wednesday	Strength (Upper Focus)
Thursday	Active Recovery
Friday	Strength + Conditioning
Saturday	Fat-Burning Circuit
Sunday	Rest

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Warm-Up Protocol (Daily – 5–8 min)

• Jumping Jacks × 30
• High Knees × 30 sec
• Arm Circles × 20
• Bodyweight Squats × 15

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Day 1 & 5 – Strength + Conditioning

Circuit (4–6 Rounds):

• Push-ups × 15–25
• Pull-ups (or band-assisted) × 5–10
• Backpack Squats × 20
• Plank × 45 sec
• Sprint (or fast laps) × 1

Rest: 60–90 sec between rounds

Goal: Build strength while keeping heart rate high.

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Day 2 – Cardio + Core

Cardio:

• 1–2 Mile Run (progressively faster)

Core Circuit (3–4 Rounds):

• Mountain Climbers × 40
• Flutter Kicks × 30
• Leg Raises × 15
• Plank× 60 sec

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Day 3 – Upper Body Strength

• Push-ups (weighted if possible) × 4 sets
• Pull-ups × 4 sets
• Pike Push-ups × 3 sets
• Resistance Band Rows × 3 sets

Focus: Controlled reps, strict form.

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Day 4 – Active Recovery

• Light Jog or Walk (15–20 min)
• Stretching / Mobility
• Optional: Easy core work

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Day 6 – Fat-Burning Circuit (Brutal Day)

Complete 5–7 Rounds:

• Burpees × 12
• Jump Squats × 15
• Push-ups × 15
• Mountain Climbers × 40
• Sprint × 1 lap

Rest: 45–60 sec

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Progression Plan (6 Weeks)

Week	Intensity
1–2	Learn form, moderate pace
3–4	Increase reps + rounds
5–6	Add weight + reduce rest

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Nutrition Rules (Fat Loss Fuel)

• Eat high protein (eggs, chicken, potatoes)
• Cut sugar & junk food
• Drink 3–4 liters of water daily
• Eat slightly below maintenance calories

No diet discipline = no fat loss. Simple.

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Warrior Standards

• Train 6 days/week
• Sleep 7+ hours
• No missed sessions
• Track progress weekly

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Expected Results (6 Weeks)

• Noticeable fat loss
• Improved stamina
• Stronger core & upper body
• Faster run time

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Final Word

This program isn’t designed for comfort.
It’s designed to transform you into someone harder to kill, harder to break, and impossible to ignore.

You don’t need a gym.
You need discipline.

Take your physique and performance to the next level with this Advanced PPL Training Plan, designed for serious lifters. This guide includes high-volume workouts, progressive overload strategies, and essential pre- and post-workout stretching to maximize gains and prevent injuries.

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What is a Push-Pull-Legs (PPL) Split?

The Push-Pull-Legs split is one of the most effective training systems for advanced athletes. It divides workouts into:

• Push Day – Chest, shoulders, triceps
• Pull Day – Back, biceps
• Leg Day – Quads, hamstrings, glutes, calves

Why It Works

• High training frequency (2x per week per muscle group)
• Better recovery management
• Allows heavy + hypertrophy work combination

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Weekly Training Structure

• Day 1: Push (Heavy)
• Day 2: Pull (Heavy)
• Day 3: Legs (Heavy)
• Day 4: Rest / Active Recovery
• Day 5: Push (Hypertrophy)
• Day 6: Pull (Hypertrophy)
• Day 7: Legs (Hypertrophy)

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Before Workout Stretching (Dynamic Warm-Up)

Do this BEFORE every workout (5–10 minutes)

1. Arm Circles (Push/Pull Days)

• 20 reps forward + 20 backward

2. Leg Swings (Leg Day)

• 15 reps each leg (front & side)

3. World’s Greatest Stretch

• 8 reps each side

4. Hip Circles

• 15 reps each direction

5. Light Cardio

• 3–5 minutes (treadmill, skipping, cycling)

Purpose: Increase blood flow, activate muscles, reduce injury risk

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PUSH DAY

Heavy Push (Day 1)

• Barbell Bench Press – 5×5
• Overhead Press – 4×6
• Incline Dumbbell Press – 4×8
• Weighted Dips – 3×8–10
• Lateral Raises – 4×12–15
• Skull Crushers – 3×10–12

Hypertrophy Push (Day 5)

• Incline Barbell Press – 4×10
• Machine Chest Press – 4×12
• Arnold Press – 3×10–12
• Cable Flys – 3×15
• Triceps Rope Pushdown – 4×12–15

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PULL DAY

Heavy Pull (Day 2)

• Deadlifts – 5×5
• Weighted Pull-Ups – 4×6–8
• Barbell Rows – 4×8
• Face Pulls – 3×12–15
• Barbell Curls – 3×10

Hypertrophy Pull (Day 6)

• Lat Pulldown – 4×10–12
• Seated Cable Row – 4×12
• Dumbbell Rows – 3×12
• Rear Delt Flys – 3×15
• Hammer Curls – 3×12

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LEG DAY

Heavy Legs (Day 3)

• Barbell Squats – 5×5
• Romanian Deadlifts – 4×8
• Leg Press – 4×10
• Walking Lunges – 3×12 each leg
• Standing Calf Raises – 5×15

Hypertrophy Legs (Day 7)

• Hack Squat / Front Squat – 4×10
• Leg Extensions – 4×15
• Hamstring Curls – 4×12–15
• Bulgarian Split Squats – 3×12
• Seated Calf Raises – 5×15–20

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After Workout Stretching (Static Cooldown)

Do this AFTER every workout (5–10 minutes)

1. Chest Stretch (Push Days)

• Hold 20–30 sec

2. Lat Stretch (Pull Days)

• Hold 20–30 sec

3. Hamstring Stretch (Leg Day)

• Hold 30 sec

4. Quad Stretch

• Hold 20–30 sec

5. Child’s Pose

• Hold 30–60 sec

Purpose: Improve flexibility, reduce soreness, speed recovery

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Advanced Training Tips

• Progressive Overload: Increase weight or reps weekly
• Train Close to Failure: 1–2 reps in reserve (RIR)
• Deload Every 6–8 Weeks
• Rest Time:
  • Heavy lifts → 2–3 min
  • Hypertrophy → 60–90 sec

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Final Thoughts

This Advanced PPL Training Plan is built for serious lifters aiming for strength, size, and athletic performance. Combined with proper stretching, it ensures maximum gains with minimal injury risk.

Stay consistent, track your progress, and train like a warrior.

Take your training to the next level with this intermediate PPL workout plan. Designed for muscle growth, strength, and athletic performance, this routine balances volume, intensity, and recovery—perfect for lifters who have already built a solid foundation.

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What Is a PPL Workout Split?

A Push Pull Legs (PPL) split divides your workouts into 3 categories:

• Push → Chest, Shoulders, Triceps
• Pull → Back, Biceps, Rear Delts
• Legs → Quads, Hamstrings, Glutes, Calves

Ideal frequency: 6 days/week (PPL x2) or 3–4 days/week (rotational)

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Weekly Workout Structure

Option 1 (Recommended):

• Day 1 – Push
• Day 2 – Pull
• Day 3 – Legs
• Day 4 – Push
• Day 5 – Pull
• Day 6 – Legs
• Day 7 – Rest

Option 2 (Moderate):

• 3–4 days/week (rotate PPL)

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Pre-Workout Warm-Up Routine (10–12 mins)

1. General Warm-Up (3–5 mins)

• Jump rope/treadmill jog
• Rowing machine (light)

2. Dynamic Mobility (5–7 mins)

• Arm circles – 15 reps each direction
• Hip circles – 10 reps
• Walking lunges with twist – 10 reps/leg
• Bodyweight squats – 15 reps
• Leg swings – 10 reps each

3. Activation (Optional but powerful)

• Resistance band pull-aparts – 15 reps
• Glute bridges – 15 reps

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Push Day (Chest, Shoulders, Triceps)

1. Barbell Bench Press – 4 sets × 6–8 reps
2. Incline Dumbbell Press – 3 sets × 8–10 reps
3. Overhead Shoulder Press (Barbell/Dumbbell) – 3 sets × 6–8 reps
4. Dumbbell Lateral Raises – 3 sets × 12–15 reps
5. Cable Chest Fly – 3 sets × 10–12 reps
6. Triceps Pushdown – 3 sets × 10–12 reps
7. Overhead Triceps Extension – 2–3 sets × 10–12 reps

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Pull Day (Back, Biceps, Rear Delts)

1. Deadlift – 3–4 sets × 4–6 reps
2. Lat Pulldown / Pull-Ups – 3 sets × 8–10 reps
3. Seated Cable Row – 3 sets × 8–10 reps
4. Face Pulls – 3 sets × 12–15 reps
5. Barbell Curl – 3 sets × 8–10 reps
6. Hammer Curl – 2–3 sets × 10–12 reps

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Leg Day (Quads, Hamstrings, Glutes, Calves)

1. Barbell Squat – 4 sets × 6–8 reps
2. Romanian Deadlift – 3 sets × 8–10 reps
3. Leg Press – 3 sets × 10–12 reps
4. Walking Lunges – 3 sets × 10 reps/leg
5. Leg Curl Machine – 3 sets × 10–12 reps
6. Standing Calf Raises – 4 sets × 12–15 reps

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Post-Workout Stretching Routine (8–10 mins)

Hold each stretch for 20–30 seconds

• Chest stretch (doorway)
• Shoulder cross-body stretch
• Seated hamstring stretch
• Standing quad stretch
• Calf stretch (wall)
• Child’s pose

Helps reduce soreness, improve flexibility, and speed recovery.

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Progression Strategy (IMPORTANT)

To actually grow (not just survive workouts):

• Increase weight when you hit max reps
• Add 1–2 reps each week
• Focus on controlled form (2–3 sec eccentric)
• Rest:
  • Heavy lifts → 2–3 mins
  • Isolation → 60–90 sec

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Nutrition & Recovery Tips

• Protein: 1.6–2.2g per kg bodyweight
• Sleep: 7–8 hours minimum
• Hydration: 3–4L daily
• Deload every 6–8 weeks

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Final Thoughts

This Intermediate PPL plan is one of the most effective systems for building a strong, aesthetic, and athletic body. Stay consistent, push intensity smartly, and track your progress.

Train hard. Recover harder. Dominate.

An Advanced At-Home PPL Workout Plan is designed for experienced trainees who want to push their limits and continue building strength, muscle, and endurance without relying on a gym. By using a Push Pull Legs (PPL) split, you can train each muscle group intensely while allowing adequate recovery between sessions.

This program incorporates challenging bodyweight movements, resistance training, core finishers, and mobility work to help maximize performance and progression. Click on any exercise to know How to do it.

Benefits of an Advanced At-Home PPL Plan

• Increased strength and muscle development
• Balanced full-body training
• Higher training intensity without gym equipment
• Improved endurance and mobility
• Efficient training structure for experienced athletes

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What Is a PPL Training Split?

PPL stands for Push, Pull, and Legs, which separates training by movement patterns and muscle groups:

• Push Day – Chest, shoulders, triceps
• Pull Day – Back, biceps
• Leg Day – Quads, hamstrings, glutes, calves

This structure allows advanced athletes to train with higher volume and intensity while maintaining recovery.

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Equipment Needed

Although this is an at-home program, a few simple tools will help increase exercise variety and intensity.

• Pull-up bar
• Resistance bands
• Weighted backpack or weight vest
• Dip Bars or a Sturdy chair/bench
• Exercise mat

These minimal tools allow you to perform a full-body advanced training program at home.

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Weekly Training Structure

Option 1 – 3 Day Advanced Split

• Monday – Push
• Wednesday – Pull
• Friday – Legs

Option 2 – 6 Day Advanced Split

• Monday – Push
• Tuesday – Pull
• Wednesday – Legs
• Thursday – Push
• Friday – Pull
• Saturday – Legs
• Sunday – Rest

The 6-day split is ideal for advanced trainees who want higher training frequency.

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Pre-Workout Stretch & Mobility Routine

Perform this 5–8 minute warm-up before every workout to prepare your joints and muscles.

• Jumping Jacks – 2 sets × 30 seconds
• Arm Circles – 2 sets × 20 reps
• Hip Openers – 2 sets × 15 reps
• Bodyweight Squats – 2 sets × 15 reps
• Shoulder Mobility Stretch – 30 seconds
• Dynamic Lunges– 10 reps per leg

This routine improves blood flow, mobility, and injury prevention.

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Push Day Workout (Chest, Shoulders, Triceps)

Main Workout

1. Decline Push-Ups – 4 sets × 12–15 reps
2. Pike Push-Ups – 4 sets × 10–12 reps
3. Weighted Push-Ups (Backpack) – 4 sets × 8–12 reps
4. Dips – 4 sets × 12–15 reps
5. Resistance Band Shoulder Press – 3 sets × 12–15 reps

Rest 60–90 seconds between sets.

Core Finisher

1. Plank Hold – 3 sets × 45–60 seconds
2. Bicycle Crunches – 3 sets × 25 reps
3. Lying Leg Raises– 3 sets × 15 reps

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Pull Day Workout (Back, Biceps)

Main Workout

1. Pull-Ups – 4 sets × 8–12 reps
2. Chin-Ups– 3 sets × 8–10 reps
3. Inverted Rows– 3 sets × 12 reps
4. Resistance Band Rows– 3 sets × 12–15 reps
5. Resistance Band Bicep Curls – 3 sets × 12–15 reps

Rest 60–90 seconds between sets.

Core Finisher

1. Hanging Knee Raises – 3 sets × 15 reps
2. Russian Twists – 3 sets × 25 reps
3. Mountain Climbers – 3 sets × 40 seconds

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Legs Day Workout (Lower Body)

Main Workout

1. Bulgarian Split Squats – 4 sets × 10–12 reps each leg
2. Jump Squats – 3 sets × 12 reps
3. Walking Lunges– 3 sets × 12 reps each leg
4. Glute Bridges – 3 sets × 15 reps
5. Standing Calf Raises – 4 sets × 20 reps

Rest 60–90 seconds between sets.

Core Finisher

1. Flutter Kicks – 3 sets × 30 reps
2. Reverse Crunches – 3 sets × 15 reps
3. Side Plank – 3 sets × 40 seconds each side

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Post-Workout Stretch Routine

Stretching after workouts improves flexibility, mobility, and recovery.

Perform each stretch for 30 seconds.

• Chest Stretch
• Shoulder Stretch
• Hamstring Stretch
• Hip Flexor Stretch
• Calf Stretch
• Cat-Cow Spine Stretch

This helps reduce stiffness and promote faster muscle recovery.

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Tips for Advanced Trainees

• Progressively increase reps, sets, or resistance
• Add weighted backpacks or resistance bands to increase difficulty
• Maintain strict form to avoid injury
• Prioritize nutrition, hydration, and sleep
• Track your progress weekly

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Final Thoughts

An Advanced At-Home PPL Workout Plan allows experienced athletes to continue progressing even without access to a gym. By combining challenging bodyweight movements, resistance exercises, structured core training, and proper mobility work, this program provides everything needed to build strength, muscle, and endurance.

Consistency, progressive overload, and proper recovery are the keys to success. Stay disciplined, train with intensity, and keep pushing your limits.

An Intermediate At-Home PPL Workout Plan is one of the most effective ways to build strength, muscle, and endurance without needing a gym. By splitting workouts into Push, Pull, and Legs, you can train each muscle group with enough intensity while still allowing proper recovery.

This plan is designed for people who already have basic fitness experience and want to progress with structured at-home training. Click on any exercise to learn How to do it.

Benefits of an At-Home PPL Workout

• Balanced muscle development
• Minimal equipment required
• Flexible training schedule
• Improved strength and endurance
• Suitable for progressive overload

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What Is a PPL Training Split?

PPL stands for:

• Push – Chest, shoulders, triceps
• Pull – Back, biceps
• Legs – Quads, hamstrings, glutes, calves

This split allows you to train efficiently while ensuring balanced muscle development.

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Equipment Needed for This Plan

This workout requires minimal equipment:

• Pull-up bar
• Resistance bands
• Dip Bars or a Sturdy chair/bench
• Exercise mat

These tools allow a full-body workout at home.

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Weekly Training Structure

Option 1 – 3 Day Split

• Monday – Push
• Wednesday – Pull
• Friday – Legs

Option 2 – 6 Day Split

• Monday – Push
• Tuesday – Pull
• Wednesday – Legs
• Thursday – Push
• Friday – Pull
• Saturday – Legs
• Sunday – Rest

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Pre-Workout Warm-Up Routine (Before Every Session)

Perform this warm-up for 5–8 minutes to prepare your muscles and joints.

• Jumping Jacks – 2 sets × 30 seconds
• Arm Circles – 2 sets × 20 reps
• Hip Circles – 2 sets × 15 reps
• Bodyweight Squats – 2 sets × 15 reps
• Light Push-Ups – 1 set × 10 reps

This increases blood flow and reduces the risk of injury.

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Push Day Workout (Chest, Shoulders, Triceps)

Main Workout

1. Push-Ups – 4 sets × 10–15 reps
2. Pike Push-Ups – 3 sets × 8–12 reps
3. Chair Dips – 3 sets × 10–12 reps
4. Decline Push-Ups – 3 sets × 10–12 reps
5. Resistance Band Shoulder Press – 3 sets × 12–15 reps

Rest 60–90 seconds between sets.

Core Finisher

1. Bicycle Crunches – 3 sets × 20 reps
2. Plank Hold – 3 sets × 30–45 seconds
3. Leg Raises – 3 sets × 12–15 reps

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Pull Day Workout (Back, Biceps)

Main Workout

1. Pull-Ups or Assisted Pull-Ups – 4 sets × 6–10 reps
2. Resistance Band Rows– 3 sets × 12–15 reps
3. Inverted Rows (Under-Bar Rows) – 3 sets × 8–12 reps
4. Resistance Band Bicep Curls – 3 sets × 12–15 reps
5. Face Pulls (Band) – 3 sets × 12–15 reps

Rest 60–90 seconds between sets.

Core Finisher

1. Russian Twists– 3 sets × 20 reps
2. Reverse Crunches – 3 sets × 12–15 reps
3. Mountain Climbers – 3 sets × 30 seconds

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Legs Day Workout (Lower Body)

Main Workout

1. Bodyweight Squats – 4 sets × 15 reps
2. Bulgarian Split Squats – 3 sets × 10–12 reps each leg
3. Glute Bridges – 3 sets × 12–15 reps
4. Walking Lunges– 3 sets × 12 reps each leg
5. Standing Calf Raises – 3 sets × 20 reps

Rest 60–90 seconds between sets.

Core Finisher

1. Hanging Knee Raises, or Lying Knee Raises – 3 sets × 12–15 reps
2. Side Plank – 3 sets × 30 seconds each side
3. Flutter Kicks– 3 sets × 20 reps

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Post-Workout Stretch Routine (After Every Session)

Stretching improves flexibility and speeds up recovery.

• Chest Stretch – 30 seconds
• Shoulder Stretch – 30 seconds
• Hamstring Stretch – 30 seconds
• Hip Flexor Stretch – 30 seconds
• Cat-Cow Stretch – 10 slow reps

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Tips for Best Results

• Train consistently for 8–12 weeks
• Focus on proper form before increasing intensity
• Increase reps or difficulty gradually
• Prioritize recovery and sleep
• Support training with proper nutrition

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Final Thoughts

An intermediate At-Home PPL workout plan provides structure, progression, and balanced muscle development without requiring a gym. By combining compound bodyweight exercises, core training, and proper warm-ups and stretches, you can build strength, endurance, and stability effectively.

Stay consistent, track your progress, and gradually increase the challenge to keep improving.

A Beginner PPL Workout Plan (Push-Pull-Legs) is one of the most effective gym splits for building muscle, increasing strength, and improving recovery. This structured routine divides training into three movement categories, allowing beginners to train efficiently while giving muscles enough time to recover.

This upgraded version includes:

• Proper warm-up routines (injury prevention + performance)
• Post-workout stretching (recovery + flexibility)
• Improved exercise order for strength gains

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What Is a PPL Workout Split?

PPL stands for:

• Push – Chest, shoulders, triceps
• Pull – Back, biceps
• Legs – Quads, hamstrings, glutes, calves

This structure ensures balanced muscle development and reduces overtraining.

Benefits of a Beginner PPL Workout Plan

• Balanced muscle development
• Structured weekly routine
• Better recovery between sessions
• Ideal for strength and hypertrophy
• Flexible for 3 or 6 training days

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Weekly Schedule Options

Option 1: 3 Days Per Week (Best for Beginners)

• Monday – Push
• Wednesday – Pull
• Friday – Legs

Option 2: 6 Days Per Week (Advanced Beginner)

• Monday – Push
• Tuesday – Pull
• Wednesday – Legs
• Thursday – Push
• Friday – Pull
• Saturday – Legs
• Sunday – Rest

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Pre-Workout Warm-Up Routine (Do Before Every Session)

Step 1: General Warm-Up (3–5 minutes)

• Jump rope / light jogging/jumping jacks

Step 2: Dynamic Mobility (5 minutes)

• Arm Circles – 15 forward + 15 backward
• Bodyweight Squats – 15 reps
• Walking Lunges – 10 each leg
• Band Pull-Aparts – 15 reps

Goal: Increase blood flow, activate muscles, reduce injury risk.

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Push Day Workout (Chest, Shoulders, Triceps)

1. Barbell Bench Press – 3 sets of 6–8 reps
2. Overhead Shoulder Press – 3 sets of 6–8 reps
3. Incline Dumbbell Press – 3 sets of 8–10 reps
4. Lateral Raises – 3 sets of 12–15 reps
5. Tricep Pushdowns – 3 sets of 10–12 reps

Rest: 60–90 seconds

Heavy compound lifts first → isolation later = better strength + hypertrophy.

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Pull Day Workout (Back, Biceps)

1. Lat Pulldown / Assisted Pull-Ups – 3 sets of 6–8 reps
2. Seated Cable Rows – 3 sets of 8–10 reps
3. Barbell Rows – 3 sets of 8–10 reps
4. Face Pulls – 3 sets of 12–15 reps
5. Bicep Curls (DB/BB) – 3 sets of 10–12 reps

Rest: 60–90 seconds

Focus on controlled pulling — no swinging.

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Leg Day Workout (Lower Body)

1. Barbell Squats – 3 sets of 6–8 reps
2. Romanian Deadlifts – 3 sets of 8–10 reps
3. Leg Press – 3 sets of 10–12 reps
4. Leg Curls – 3 sets of 10–12 reps
5. Calf Raises – 3 sets of 15–20 reps

Rest: 60–120 seconds

Squat first (highest energy), then hinge (RDL), then machines.

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Post-Workout Stretching Routine (Do After Every Session)

Hold each stretch for 20–30 seconds

Push Day Focus:

• Chest Stretch
• Shoulder Stretch
• Triceps Stretch

Pull Day Focus:

• Lat Stretch
• Biceps Stretch
• Upper Back Stretch

Leg Day Focus:

• Hamstring Stretch
• Quad Stretch
• Calf Stretch

This improves flexibility, reduces soreness, and speeds recovery.

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How to Progress (Progressive Overload)

To build muscle and strength:

• Add 1–2 reps each week
• OR increase weight (2.5–5 kg)
• OR improve control and range of motion

Consistency + patience = results.

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Common Mistakes to Avoid

❌ Lifting too heavy with poor form
Fix: Master the technique first

❌ Skipping leg day
Fix: Train legs for full-body strength

❌ Changing routines too often
Fix: Stick 8–12 weeks

❌ Not resting enough
Fix: 48-hour recovery per muscle group

❌ Ignoring nutrition & sleep
Fix: Eat enough protein + sleep 7–9 hours

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Final Thoughts

A Beginner PPL Workout Plan provides structure, balance, and progressive growth. With the addition of proper warm-ups and stretching, you not only build muscle faster — you also stay injury-free and recover better.

Stay consistent, train smart, and push discipline daily.

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FAQ – Beginner PPL Workout Plan

1. Is PPL good for beginners?
Yes — simple, structured, and effective.

2. How long should workouts take?
60–75 minutes.

3. Can I do PPL 3 days a week?
Yes — ideal for beginners.

4. How long should I follow this plan?
8–12 weeks minimum.

5. Is PPL better than full-body?
Both work — PPL allows more volume per muscle.

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.

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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

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What You Need for This 6-Day PPL Plan

• Open floor space/ Exercise Mat
• Dip Bars or a Sturdy chair/bench
• Pull-up baror tree bar (optional but helpful)
• Resistance band (optional)
• Backpack for added weight

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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.

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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

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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

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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

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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

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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.

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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.