All of our workout goals should be targeted towards an ultimate goal of achieving fitness. 

Fitness is a subjective term; for someone it might mean to finish a 5k run and for some it might be to finish 10k steps a day. No matter what it means to you, the important thing is that you work towards improving your core strength and building endurance. Afterall shouldn’t that be the end goal anyway?

Our Push Pull and Legs Program (PPL) last year was designed to promote muscle growth and building strength. It was inclusive of light and heavy dumbbell workouts that were fun and easily doable from the comforts of your home. 

Since PPL 1 was such a hit amongst you all, our fitness expert Rahul Huidrom is back again with PPL 2.0 beginning this March 14th, 2022. It’ll be a 4-week program targeted to help you with Muscle building, Strength building, enhanced Cardiovascular endurance and Improved Mobility.

Why Exactly Do You Need To Strengthen Your Core?

Consider your core muscles to be the strong middle link in a chain that connects your upper and lower bodies. The required motions either begin in or move through your core, whether you're indulging in a sports activity or doing household chores.

Weak or inflexible core muscles might affect the function of your arms and legs. Many of your movements will lose their power as a result of this. The power of your core is increased when you build it up properly. Balance and stability are also improved as a result of having a strong core. One of the benefits of strength training is also that it can aid in the prevention of falls and injuries while participating in sports or other activities. In reality, practically everything you do is supported by a powerful, flexible core.

Why Should You Build Muscle?

You might wonder why it’s necessary to build muscle? You would rather just stick to cardio, shred those extra calories and get done with it right? Well, no! Building muscle does not mean you have to look bulky, when you grow muscle; your body constantly consumes energy and fat. The more muscular mass you have, the faster your body can burn calories and energy. This causes your basal metabolic rate (BMR) to rise, which aids in weight loss. 

Here are a few other reasons why building muscles or strength training is important- 

  • For stronger bones- Strength training increases bone density and lowers the risk of osteoporosis by putting stress on your bones.
  • For a healthier weight- Strength training can assist you in maintaining or losing weight, as well as increasing your metabolism and allowing you to burn more calories.
  • For an improved life quality- Strength training can improve your quality of life and your capacity to do daily tasks. It can also help avoid injury to your joints. Building muscle can also help you with maintaining your balance.
  • For avoiding chronic illnesses- Symptoms of many chronic illnesses, such as arthritis, back pain, obesity, heart disease, depression, and diabetes, can be reduced from strength training.

You may see a gradual increase in your strength as you include strength training routines into your workout program. You'll be able to lift weights more effortlessly and for longer periods of time as your muscle mass grows. Even if you're out of shape when you start, if you keep it up, you'll be able to increase your strength.

What is Cardiovascular Endurance?

Cardiovascular endurance is a measure of how well you can perform moderate to high intensity full-body workout for a longer period of time. Improving cardiovascular durability makes it easier  to complete daily tasks. It can also reduce the risk of illnesses such as diabetes, heart disease and stroke.

Other benefits of strengthening your cardiovascular endurance are: 

  • Keeps Blood Pressure in check
  • Promotes better sleep
  • Helps control body weight
  • Promotes better heart health
  • Keeps Blood Sugar in check 
  • Strengthens the immune system

So Who Should Consider PPL 2.0 ?

If you’re at an intermediate level of fitness and have some experience with lifting, we recommend you to try this for gaining lean muscle mass the right way and feel stronger in return. 

Even if you are someone who has just recently started their fitness journey and are looking to add strength building exercises to your routine, this is a great place to start. The program is designed in a way that helps you reap benefits and ensures that you get enough time to rest and recover from post workout soreness without feeling too overwhelmed.

In addition, you do not need extraordinary equipment for the perfect push pull legs workout plan ; just the basic ones- 

  • Like a no-slip mat that ensures a better grip and helps you to perform your exercise better
  • Good quality footwear for better support that aids multidirectional foot movements during your workout session
  • A set of dumbbells with the perfect grip for maximum stability 
  • A recovery foam roller to help de-stress your muscles

Might we also suggest checking out the store for seamless sportswear and a perfect collection of essential workout equipment.  


The push pull legs split, in which your primary muscle groups are split into three different workouts, is one of the most efficient training routines for building lean muscle mass, improved cardiovascular endurance, and increased overall strength.

This time we’ve given our own little twist to the PPL 2.0 so unlike last time, this PPL would be a 4-week push pull legs workout plan will have a 4 day training split as follows:

  • You exercise all of your upper body pushing muscles in the push workout. Your chest, shoulders, and triceps, for example.
  • You exercise all of your upper body pulling muscles in the pull workout. So you're working on your back, biceps, and traps.
  • The leg workout involves working out your entire lower body; quadriceps, hamstrings, and calves.
  • The whole body workout, trains your entire body.
  • This time we’ve also included an extra rest day to help with post-workout stiffness. So out of the two rest days included each week, the one on Saturday’s would be recovery stretches, which would include a 30 min session of light stretches and warm up exercises.

Final words..

Starting an exercise routine or picking up a new one might feel like a task at times and while the end goal for all “fitness” journeys might be different, it should ultimately help you build core strength and gain the apt amount of muscle mass for a healthier you! So if you’re ready to take on a new challenge- Push Pull and Legs 2.0 is here to give you a new and interesting kick start! Book your slots here.

Mar 9, 2022

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