4 Day Push Pull

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 day push pull

Pull 1 6 exercises, 0 min

Push 1 7 exercises, 0 min

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 60s
Dumbbell Walking Lunge	4x20 reps	rest: 60s
Barbell Bulgarian Split Squat	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Leg Extension	2x15 reps	rest: 60s

Pull 2 7 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 60s
Barbell Hip Thrust	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	2x15 reps	rest: 60s

Push 2 6 exercises, 0 min

Barbell Squat	5x5 reps	rest: 60s
Hack Squat	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Machine Tricep Extension	2x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x5 reps	rest: 60s