Onkar Misal’s Workout Routine – Push Pull Legs Split for Muscle, Strength & Conditioning

Written By: Maxence Cote

Updated: 5 April 2025

Workout Types

Strength Training
Hypertrophy (Muscle Growth)
Push/Pull/Legs & Upper-Lower Split

Equipment Needed

Barbell
Dumbbells
Cable Machine
Resistance Bands
Bench
Core/Ab Machine
Squat Rack
Lat Pulldown & Leg Machines

Workout Summary

Main Goal: Build Athletic Muscle Mass, Strength & Conditioning
Workout Type: Targeted Weekly Muscle Split
Program Duration: Ongoing Weekly Cycle
Training Level: Intermediate to Advanced

Overview

Follow a structured week of push, pull, legs, arms, and upper-lower sessions. This routine develops balanced muscle, better conditioning, and consistent strength gains.

Onkar Misal’s Workout Routine – Push Pull Legs Split for Muscle, Strength & Conditioning

Frequently Asked Questions

Can I do this program as a beginner?

This program works best for intermediates, but beginners can scale sets and weights down. Focus on learning proper form first, then gradually increase intensity.

What kind of results should I expect?

You’ll gain strength, size, and better definition within 4–6 weeks. Expect lean mass improvements, enhanced conditioning, and balanced growth across all muscle groups.

Can I train at home with this plan?

Some substitutions can work at home with resistance bands, dumbbells, and benches. However, gym access is recommended for machines and cables.

Should I do cardio with this split?

Yes, add 2–3 low-to-moderate cardio sessions per week for conditioning. Avoid high-intensity cardio on leg days to save recovery capacity.

What diet should I follow?

Eat a balanced diet focused on protein (chicken, eggs, tofu), complex carbs (rice, oats), and healthy fats (nuts, olive oil). Aim for 4–5 meals daily with 1g protein per pound of bodyweight.

What if I miss a workout?

Pick up the next session the following day and shift the week forward. Don’t skip the muscle group entirely. Recovery and flexibility are key.