Strong Foundation RP2.0

Transform your fitness journey with the Push Pull Legs Cardio program by RishiPorwal. Over 14 weeks, you'll engage in a dynamic 7-day split that combines strength training with targeted cardio sessions, ensuring a balanced approach to building muscle and burning fat. Each workout is designed to challenge your entire body, featuring exercises like weighted pull-ups and hip thrusts, alongside invigorating cardio options such as cycling and HIIT. Perfect for those ready to elevate their training, this program is your roadmap to achieving peak performance and impressive results.

This workout program is designed to build strength, power, and stability across the lower body while maintaining overall balance in full‑body conditioning. The plan prioritises major muscle groups including the quads, hamstrings, glutes, and calves, with a mix of compound lifts, isolation work, and functional movements that support mobility and athletic performance.
The structure gradually increases training intensity week by week, ensuring steady progression without overloading the joints or risking injury. Each session targets the lower body through strength-focused exercises such as squats, deadlifts, lunges, and hip‑hinge variations, combined with accessory movements to improve muscle definition and endurance. Core engagement, flexibility work, and upper-body maintenance exercises are included to ensure overall symmetry and stability.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Chest Fly (Machine)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Push (Chest, Shoulders, Tricep

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Hyperextension

Standing Calf Raise

Abs Crunch (Bodyweight)

Quads & Glutes + Abs (

Cycling

Treadmill

Reverse Wrist Curl (Dumbbell)

Abs Crunch (Weighted)

Plank to Push Up

Cardio

Pull-Up (Weighted)

Wide Grip Lat Pulldown

T-Bar Row

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Russian Twist (Dumbbell)

Pull (Back & Biceps) + Abs (Du

Step-Up (Weighted)

Glute Kickback (Cable)

Seated Calf Raise

Abs Crunch (Machine)

Hamstrings & Glutes + Abs (Mac

Hip Adductor (Machine)

Bench Press (Smith Machine)

Bicep Curl (EZ Bar)

Single Arm Overhead Tricep Extension

Decline Sit Up (Bodyweight)

Quads, Glutes & Hamstrings + A

Elliptical

Farmer's Walk (Weighted)

Hanging Leg Raise

Plank

Chest Fly (Cable)

Squat (Dumbbell)

Leg Press (45 Degrees)

HIIT Full Body

Single Arm Row (Dumbbell)

Lat Pulldown

Front Squat (Barbell)

Single Leg Calf Raise (Weighted)

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