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Hybrid Push/Pull/Arms/Legs&Core 4x
AUTOPLAYAUDIO TIP
Bulking
Intermediate
None
Plan Details
The Hybrid Push/Pull/Arms/Legs&Core 4x routine by MicahBrimhall is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hybrid Push/Pull/Arms/Legs-Core 4 day split, PPL style but with core on leg day and triceps and biceps incorporated into a separate arm day.
Routine detail
Mon
Push (without triceps)
Est. 63 min
5 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Shoulder Press
6 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Machine Deltoid Raise
6 Sets x 8 Reps
Dumbbell Decline Bench Press
6 Sets x 8 Reps
Tue
Pull ( without biceps)
Est. 63 min
5 exercises
Pull-Up
6 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Dumbbell Tripod Row
6 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Wed
Arms
Est. 100 min
8 exercises
Barbell Curl
6 Sets x 8 Reps
Dumbbell Inner Bicep Curl
6 Sets x 8 Reps
Dumbbell Seated Hammer Curl
6 Sets x 8 Reps
Cable Tricep Pushdown (Straight Bar)
6 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
6 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
6 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
6 Sets x 8 Reps
Thu
Legs/Core
Est. 104 min
9 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Hip Thrust
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Tibialis Curl/Raise
6 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Hanging Knee Raise Rotation
6 Sets x 8 Reps
Hanging Leg Raise
6 Sets x 8 Reps
