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Four Day Push/Pull Supersets
Bulking
Intermediate
None
Plan Details
The Four Day Push/Pull Supersets routine is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate, 4-day split offers plenty of work for all your major muscle groups to increase strength. Save time by resting muscles while working other muscles with supersets. You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session that focuses on a combo push/pull upper body workout. Add additional 20 min Cardio in the morning to kickstart your metabolism. Rower on day 2 and 3, treadmill on day 1 and 4. Program template looks like this: Day 1: Pull day (Back/Bicep/Core) Day 2: Push day (Chest/Shld/Core) Day 3: Legs Day 4: Push/Pull Combo Rest - 24-48 hrs and repeat
Routine detail
Day 1
Workout 1: Pull Day
Est. 69 min
14 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Day 2
Workout 2: Push Day
Est. 54 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Kettlebell Farmer's Carry
3 Sets x 8 Reps
Day 3
Workout 3: Leg Day
Est. 45 min
9 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Kettlebell Farmer's Carry
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 4
Workout 4: Push/Pull Day
Est. 70 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Scissor Kick
3 Sets x 120 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Day 5
Morning Treadmill
Est. 32 min
1 exercise
Treadmill Running
3 Sets
Day 6
Morning Rower
Est. 32 min
1 exercise
Rowing
3 Sets
