Loading...
Push/Pull 4 day split
Bulking
Beginner
Barbell
Plan Details
The Push/Pull 4 day split routine by ahefknoeppel is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A: Push Heavy B: Pull Heavy C: Push Hypertrophe D: Pull Hypertrophe r: Rest ABrCDrr
Routine detail
Day 1
Push Heavy
Est. 53 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Dip
3 Sets
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 2
Pull Heavy
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
5 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets
Day 3
Cardio + Abs
Est. 0 min
0 exercises
This day is empty
Day 4
Push Hyper
Est. 60 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 5
Pull Hyper
Est. 57 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
