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Four Day Push/Pull Routine 2 Modifed
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Four Day Push/Pull Routine 2 Modifed routine by JurriJay87 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate, 4-day split (phase 2) offers plenty of work for all your major muscle groups to increase strength. 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 (80-minutes) that focuses on a combo push/pull upper body workout. 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 - 48-72 hrs and repeat Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Pull Day
Est. 130 min
13 exercises
Foam Rolling
3 Sets
Stretching
1 Set
Parallel Bar Leg Raise
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Hexbar deadlift
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Cable One-Arm Side Bend
2 Sets x 8 Reps
Walking
1 Set
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 2
Workout 2: Push Day
Est. 133 min
13 exercises
Foam Rolling
2 Sets
Stretching
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Machine Lateral Shoulder Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Walking
1 Set
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
Workout 3: Leg Day
Est. 127 min
12 exercises
Foam Rolling
5 Sets
Stretching
1 Set
Back Hyperextension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 4
Workout 4: Push/Pull Day
Est. 156 min
19 exercises
Foam Rolling
2 Sets
Stretching
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Exercise Dome Push-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Hanging flutter kick
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Walking
1 Set
Bodyweight Lunge
3 Sets x 8 Reps
Day 6
Pull Day
Est. 146 min
17 exercises
Foam Rolling
4 Sets
Stretching
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Hexbar deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Glute Drive
4 Sets x 8 Reps
Landmine Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Walking
1 Set
Day 8
Push Day
Est. 138 min
15 exercises
Foam Rolling
2 Sets
Stretching
1 Set
Parallel Bar Leg Raise
2 Sets x 8 Reps
Dip
2 Sets x 40 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Walking
1 Set
Day 9
Leg Day
Est. 117 min
13 exercises
Foam Rolling
5 Sets
Stretching
1 Set
Plank
2 Sets
Bodyweight Lunge
2 Sets x 8 Reps
Glute Drive
4 Sets x 8 Reps
Landmine Squats
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 10
Shoulders and Arms
Est. 184 min
15 exercises
Foam Rolling
2 Sets
Stretching
1 Set x 8 Reps
Leg Raise
2 Sets x 8 Reps
Alternating Heel Touch
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Indoor Cycling
1 Set
Walking
1 Set
