Push - Pull - Legs
Beginner-friendly 3-day strength split using machines, cables, and dumbbells to build foundational technique. Sessions are 45–60 minutes with controlled tempo and safe progressions.
Routines
Day 1 — Push Strength
Chest, shoulders, triceps; focus on controlled reps and steady breathing.
Beginner
43 mins
155 Kcal
Day 2 — Pull Strength
Back, rear delts, biceps; keep a proud chest and controlled scapular movement.
Beginner
49 mins
183 Kcal
Day 3 — Legs Strength
Quads, glutes, hamstrings, calves, and core; prioritize depth and balance.
Beginner
50 mins
187 Kcal
