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4 Day Push Pull Legs
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 4 Day Push Pull Legs routine by tjulz25 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Basic push pull legs with notes and added exercises based on needs
Routine detail
Any
Pull
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 21 Reps
Any
Legs (Hamstring Heavy)
Est. 0 min
8 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Any
Legs (Quad Heavy)
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Any
Cardio/Core
Est. 0 min
7 exercises
Alternating Heel Touch
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Plank
3 Sets
Plank
3 Sets
Stationary Bike
1 Set
Any
Ben Jazz Back and Shoulders
Est. 0 min
8 exercises
Jump Rope
3 Sets
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
Push
Est. 0 min
9 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
