WORKPLACE · PUSH PULL LEGS

WORKPLACE PPL: PERFORMANCE GUIDE

A high-efficiency Push-Pull-Legs protocol designed for consistent growth and workplace performance.

3 DAYS / WEEK BEGINNER FORM FIRST 12 WEEK PROGRAM

Weekly Routine Overview

3 training days across Push / Pull / Legs. Focus on fundamental movements and consistent habits.

01
PUSH
Push Day — Chest, Shoulders & Triceps
  • Flat Dumbbell Press3×8–12
  • Incline Dumbbell Press3×8–12
  • High-to-Low Cable Crossover3×8–12
  • Machine Shoulder Press3×8–12
  • Cable Lateral Raise3×8–12
  • Cable Tricep Skull Crusher3×8–12
02
PULL
Pull Day — Back & Biceps
  • Mag Grip Lat Pulldown3×8–12
  • Wide Seated Machine Row3×8–12
  • Close Grip Rowing3×8–12
  • Reverse Flys3×8–12
  • Dumbbell Shrugs3×8–12
  • Bayesian Curls (Cable)3×8–12
  • Dumbbell Hammer Curls3×8–12
  • Behind-the-Back Wrist Curls3×8–12
03
LEGS
Leg Day — Quads, Hamstrings & Glutes
  • Smith Machine Squats3×8–12
  • Leg Extension & Leg Press3×8–12
  • Stiff Leg / Romanian Deadlift3×8–12
  • Calf Raises3×8–12
  • Bodyweight Crunches3×8–12
  • Bicycle Crunches3×8–12

General Training Principles

Core philosophies underpinning this beginner workout block.

RPE & EFFORT
Aim for RPE 6–8. You should finish each set feeling like you had 2–4 reps left in the tank. Never train to failure as a beginner.
FORM FIRST
Never increase weight until your form is solid. Bad reps with heavy weight build bad habits and cause injury.
PROGRESSIVE OVERLOAD
Add 2.5–5 kg to a lift once you can complete all sets and reps cleanly at RPE 7 or lower.
REST DAYS MATTER
Train Mon / Wed / Fri or any 3 non-consecutive days. Muscle is built during recovery, not just during training.
REST BETWEEN SETS
Rest 2–3 minutes between compound lifts. 60–90 seconds between isolation exercises.
STICK TO THE PLAN
Run this program for at least 12 weeks before changing anything. Consistency beats complexity every time.
FINISHERS
Each day ends with a 10-minute finisher targeting neglected muscles — forearms, traps, and obliques. Small muscles respond fast and prevent imbalances early.
WORKPLACE EFFICIENCY
Short on time? Superset your accessories (e.g., Lateral Raises with Tricep Extensions) to keep the intensity high and the session under 50 minutes.
LEGS

LEG DAY

Primary targets: quads, hamstrings, glutes, calves. Start light and prioritise depth and control over weight.

Warm-up 5 minutes bike or treadmill + leg swings + bodyweight squats.
01
Smith Machine Squats
3×8–12
Form Tip
Stay within your natural range of motion; do not force extra depth if it causes discomfort.
Last set: Train to near failure.
02
Leg Extension & Leg Press (Superset)
3×8–12
Form Tip
Perform these back-to-back. If the Smith machine is busy, these become your primary quad builders.
Last set: Train to near failure.
03
Stiff Leg / Romanian Deadlift
3×8–12
Form Tip
Focus on the hinge and feel the stretch in your hamstrings and glutes.
Last set: Train to near failure.
04
Calf Raises
3×8–12
Form Tip
Pause for half a second at the bottom for a full stretch before pushing back up.
Last set: Train to near failure.
── CORE & OBLIQUES ──

Finish your leg day with these core movements.

CORE
05
Bodyweight Crunches
3×8–12
Form Tip
Can be performed on a machine or the floor. Focus on the contraction of the upper abs.
Last set: Train to near failure.
OBLIQUES
06
Bicycle Crunches
3×8–12
Form Tip
Rotate your torso so your elbow moves toward the opposite knee. Control the movement; don’t rush.
Last set: Train to near failure.
PUSH

PUSH DAY

Primary targets: chest, anterior delts, triceps. Focus on controlled reps and learning proper form before adding weight.

Warm-up 5 minutes light cardio + arm circles + band pull-aparts.
01
Flat Dumbbell Press
3×8–12
Form Tip
Press at a 45-degree angle rather than 90 degrees for better engagement. Use a Smith machine if stability is an issue.
Last set: Train to near failure.
02
Incline Dumbbell Press
3×8–12
Form Tip
Set bench to a 30-degree incline to better target pectoral muscles and reduce shoulder strain.
Last set: Train to near failure.
03
High-to-Low Cable Crossover
3×8–12
Form Tip
Execute with slow and controlled movements to avoid shoulder injuries.
Last set: Train to near failure.
04
Machine Shoulder Press
3×8–12
Form Tip
If the machine is unavailable, perform seated dumbbell shoulder presses with bench support.
Last set: Train to near failure.
05
Cable Lateral Raise
3×8–12
Form Tip
If struggling with the standard grip, attach the cuff directly to your elbow for better control.
Last set: Train to near failure.
06
Cable Tricep Skull Crusher
3×8–12
Form Tip
Use your non-working hand to stabilize your active arm to prevent shoulder engagement.
Last set: Train to near failure.
PULL

PULL DAY

Primary targets: lats, mid-back, rear delts, biceps. Focus on feeling the muscle work, not just moving the weight.

Warm-up 5 minutes light cardio + shoulder dislocates + scapular circles.
01
Mag Grip Lat Pulldown
3×8–12
Form Tip
Use a standard grip if a Mag Grip is unavailable.
Last set: Train to near failure.
02
Wide Seated Machine Row
3×8–12
Form Tip
Keep elbows flared out to specifically target the upper back.
Last set: Train to near failure.
03
Close Grip Rowing
3×8–12
Form Tip
Keep elbows tucked in to bias the lats. This can be done on an incline bench if machines are occupied.
Last set: Train to near failure.
04
Reverse Flys
3×8–12
Form Tip
Keep your elbows high and pull back with your upper back. This is the key to thick traps and stable shoulders.
Last set: Train to near failure.
05
Dumbbell Shrugs
3×8–12
Form Tip
Lean forward 15 degrees to align the weight with the trap fibers. Avoid rolling your shoulders; pull straight up and slightly back.
Last set: Train to near failure.
06
Bayesian Curls (Cable)
3×8–12
Form Tip
Keep your elbow fixed in place behind your body; do not let it swing forward during the curl.
Last set: Train to near failure.
07
Dumbbell Hammer Curls
3×8–12
Form Tip
Keep your elbows locked at your sides. Great for building bicep thickness and forearm strength.
Last set: Train to near failure.
08
Behind-the-Back Wrist Curls
3×8–12
Form Tip
Allow the weight to roll to your fingertips for a full stretch, then curl up and squeeze.
Last set: Train to near failure.

12-WEEK PROGRESSION

A week-by-week roadmap for your first 12 weeks. Follow this exactly before making any changes to the program.

1
Weeks 1–3
FOUNDATION

Use light weights only. Focus entirely on learning each movement. End every set with 3–4 reps still in the tank (RPE 5–6). Do not progress weight yet.

2
Weeks 4–6
BUILD

Increase weight slightly if form is solid. Target RPE 6–7. Add 2.5 kg to lower body lifts and 1.25–2.5 kg to upper body lifts when you complete all reps cleanly for 2 sessions in a row.

3
Weeks 7–9
LOAD

Now push to RPE 7–8 on your working sets. Continue adding weight using the same rule. You should be noticeably stronger than Week 1. Track every session.

4
Weeks 10–12
CONSOLIDATE

Maintain intensity. Audit your form on every lift. At Week 12, compare your weights to Week 1 — most beginners see 20–40% strength increases. Then decide: repeat the block with heavier starting weights or move to an intermediate program.

REST DAY ROUTINE

Rest days are not wasted days. Use them to recover smarter, move better and show up stronger tomorrow.

WHY REST DAYS MATTER

Muscle fibres repair and grow during rest, not during training. Skipping rest days blunts your progress. Beginners need at least 1 rest day between every training day.

48 HRS — muscle repair window
7–9 HRS — optimal sleep target
3×/WEEK — your training frequency
MORNING
MORNING WALK
10–20 minutes of light walking outside. Increases blood flow, reduces soreness and improves mood. Low intensity only — this is not cardio.
HYDRATION
Drink 500ml of water within 30 minutes of waking. Aim for 2.5–3 litres total throughout the day. Dehydration slows recovery significantly.
PROTEIN BREAKFAST
Hit 30–40g of protein at breakfast. Eggs, Greek yogurt, cottage cheese or a protein shake. Protein synthesis stays elevated for 24–48 hrs post-training.
MOBILITY ROUTINE

10–15 minutes total. Do this in order. Hold each stretch for the time shown.

1
Hip Flexor Stretch 60 SEC EACH SIDE

Kneel on one knee, push hips forward gently. Essential if you sit for long periods.

2
Thoracic Rotation 45 SEC EACH SIDE

Sit cross-legged, place hand behind head, rotate upper back open. Improves pressing and rowing mechanics.

3
Hamstring Doorway Stretch 60 SEC EACH SIDE

Lie on your back, use a doorframe or wall to elevate one leg. Keep the leg straight.

4
Child's Pose with Reach 60 SEC

Sit back on heels, reach arms forward on the floor. Decompress the lower back and open the lats.

5
Deep Squat Hold 60 SEC

Hold a door frame for balance if needed. Work toward sitting comfortably in a full squat position over time.

SESSION COMPLETE
WORKOUT
DONE
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