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4 Day Push / Pull - Split
AUDIO TIP
Bulking
Beginner
None
Plan Details
The 4 Day Push / Pull - Split routine by JimboGrizz is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push Pull 4 Day Routine
Routine detail
Sat
Chest / Shoulders / Triceps / Quads
Est. 53 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10,10,12,15 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sun
Back/Biceps/Hamstrings/Glutes
Est. 51 min
8 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,20,20 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Mon
Cardio/Rest
Est. 62 min
1 exercise
Elliptical Training
1 Set
Tue
Chest / Shoulders / Triceps / Quads
Est. 57 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Wed
Back/Biceps/Hamstrings/Glutes
Est. 60 min
9 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12,15,15 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15,12,15 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Thu
Cardio/Rest
Est. 62 min
1 exercise
Elliptical Training
1 Set
Fri
Cardio/Rest
Est. 62 min
1 exercise
Elliptical Training
1 Set
