Push/Pull Program (4-Days)

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This advanced, 4-day split offers plenty of work for each of your major muscle groups. This is an upgrade from the intermediate version of a similar program. In this plan, though, the volume of work (sets x reps x load) has been increased in each training session.

You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (80-minutes) that focuses on a combo push/pull, upper body workout.

Your goal is to perform each set using 75-85 percent of your 1-RM depending on your current fitness level.

The program template looks like this:

Day 1: Pull day (Back/Bicep/Core) includes 8 exercises/62-minute session.

Day 2: Push day (Chest/Shld/Core) includes 7 exercises/63-minute session.

Day 3: Leg day includes 5 exercises 47-minute session.

Day 4: Push/Pull combo includes 8 exercises/66-minute session.

Rest - 24-48 hrs and repeat

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Pull 8 exercises, 1 hr 2 mins

Barbell Deadlift	4x8,8,6,6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s

Workout 2: Push 7 exercises, 1 hr 8 mins

Barbell Bench Press	4x8,8,6,6 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 75s
Barbell Shoulder Press	4x8,8,6,6 reps	rest: 120s
Dumbbell Seated Arnold Press	4x8,8,6,6 reps	rest: 90s
Barbell Ab Rollout	3x12,10,8 reps	rest: 60s
Seated Leg Tuck	3x18,15,12 reps	rest: 60s

Workout 3: Legs 5 exercises, 47 mins

Indoor Cycling	1x0 reps • 12m	rest: 60s
Hack Squat	2x12,10 reps	rest: 90s
Barbell Single-Leg Squat	2x6,5 reps	rest: 75s
Barbell Squat	4x8,8,6,6 reps	rest: 150s
Reverse Hyper (Flat Bench)	2x12,10 reps	rest: 60s

Workout 4: Push/Pull 8 exercises, 1 hr 6 mins

Barbell Bent-Over Row	4x8 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Push Press	4x6 reps	rest: 90s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 90s
Machine Dip	2x12,10 reps	rest: 60s