Push, Pull & Legs Strength Workouts for Real Progress
My push, pull, legs split isn't about being perfect—it's about building strength, adapting to your energy levels, and actually getting results without the fluff.
New to upper body training? This no-machine, dumbbell-only routine is perfect for your first day. I demonstrate foundational movements like the chest press, shoulder press, and single-arm row, focusing on the correct form to build strength safely in your chest, shoulders, and back.
When you're short on time or traveling, this quick dumbbell upper body workout is a lifesaver. It combines compound movements like renegade rows and Arnold presses with bodyweight exercises to give you a full upper body burn in minimal time.
Training during your pre-menstrual week can be tough, but movement often helps. Here's a look at how I adjust my push day, sometimes lowering the intensity or reps on an overhead press, but still showing up. I believe in listening to your body and adapting your training, not stopping completely.
A perfect push-up is a great strength goal. This clip shows the proper form, keeping the body in a straight line from head to heels to fully engage the chest, shoulders, and core. It's a fundamental bodyweight exercise we can work on progressing together.
Even on days when you're not feeling 100 percent, like after a night out, a modified leg day can make you feel so much better. This session shows how I use lighter weights and lower volume on exercises like trap bar deadlifts and reverse lunges to keep moving without overdoing it. It's all about persistence.
I'm always experimenting to find what works best. This video shows some recent tweaks to my leg day, like swapping barbell squats for goblet squats to be easier on my back and using cables for step-ups to increase glute engagement. We'll constantly refine your program to maximize results.
To break through plateaus and improve explosive power, I love incorporating contrast training. This involves pairing a heavy strength move like a squat with a plyometric move like a drop jump. It’s an advanced technique we can build towards to seriously level up your performance.
About this collection
I don't follow rigid templates. If you're on your period, had a rough night, or your back feels stiff, we pivot. You might see me swap a barbell back squat for a goblet squat mid-session if my mechanics feel off. It’s not about smashing personal bests every time; it’s about listening to your body so you can actually show up the next day.
Why I Use a Push, Pull, Legs (PPL) Split
If you want to build muscle and gain strength efficiently, a PPL split is hard to beat. It organizes your training by movement pattern rather than just grouping random exercises. You’ll have days dedicated to 'push' (chest, shoulders, triceps), 'pull' (back, biceps), and 'legs' (quads, hamstrings, glutes). This allows for enough volume to stimulate muscle growth while giving each muscle group adequate recovery time.
It’s Not Just About the Lift
I’m not a fan of ego lifting. If you’re at my studio at FitPod, JP Nagar, you’ll see me focusing heavily on form. Whether we’re doing a dumbbell overhead press or a trap bar deadlift, the movement quality matters more than the weight on the bar.
We adapt based on real life.
- Cycle-Dependent Training: If you’re in your pre-menstrual week, we might lower the intensity but keep the volume high.
- Travel/Life Hacks: Short on time? We switch to supersets or dumbbell-only routines to keep you moving.
- Recovery: We don’t just train; we recover with mobility drills like thoracic twists and hip openers to keep your joints happy.
Building Your Foundation in Bengaluru
Whether you’re a complete beginner who has never touched a dumbbell or someone trying to break through a plateau, we start by checking your mechanics. I don't care if you're the strongest person in the room; if your spine is neutral and your core is braced, we’re good. If you’re ready to stop guessing and start training with a plan that actually fits your schedule, let's get to work.
Meghana Rabindranath
I’m Meghana, and honestly, I’m just as likely to be mopping the gym floor as I am coaching a deadlift. I keep training simple because life is chaotic enough—we lift, we recover, and we get on with our day. If you want a coach who understands that you might be hungover on a Saturday but still want to move, let's talk.
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