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Push Pull 4 Day Split
General
Intermediate
Machine strength
Plan Details
The Push Pull 4 Day Split routine by birdcage is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine. HIIT Cardio is recommended.
Routine detail
Mon
Push HIIT
Est. 64 min
8 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Tue
Pull
Est. 57 min
8 exercises
Barbell Deadlift
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Wed
Steady State Yoga Abs Rest
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 37 min
5 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Fri
Shoulders and Abs HIIT
Est. 56 min
8 exercises
Smith Machine Shoulder Press
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
hiit
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
