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Four Days a Week - Push/Pull
Bulking
Intermediate
Barbell
Plan Details
The Four Days a Week - Push/Pull routine by oklahomadavis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push A
Est. 41 min
7 exercises
Barbell Military Press
4 Sets x 12,8,8,20 Reps
Barbell Upright Row
4 Sets x 12,8,8,20 Reps
Barbell Shrug
4 Sets x 12,8,8,20 Reps
Dumbbell Incline Bench Press
4 Sets x 12,8,8,20 Reps
Barbell Bench Press
4 Sets x 12,8,8,20 Reps
Cable Shoulder Extension
4 Sets x 12,8,8,20 Reps
EZ Bar Tricep Extension
4 Sets x 12,8,8,20 Reps
Tue
Pull A
Est. 43 min
7 exercises
Weighted Pull-Up
4 Sets x 12,8,8,20 Reps
Barbell Bent-Over Row
4 Sets x 12,8,8,20 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12,8,8,20 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 12,8,8,20 Reps
Thu
Push B
Est. 41 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,8,8,20 Reps
Dumbbell Lateral Raise
4 Sets x 12,8,8,20 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,8,8,20 Reps
Barbell Incline Bench Press
4 Sets x 12,8,8,20 Reps
Dumbbell Bench Press
4 Sets x 12,8,8,20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,8,8,20 Reps
Weighted Tricep Dip
4 Sets x 12,8,8,20 Reps
Fri
Pull B
Est. 41 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,8,8,20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8,8,20 Reps
Dumbbell One-Arm Row
4 Sets x 12,8,8,20 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 12,8,8,20 Reps
Split Jump
3 Sets x 8,8,20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12,8,8,20 Reps
