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4 Day - Peddi push, pull
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day - Peddi push, pull routine by Deftones10 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
push day #1
Est. 61 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weighted Bench Dip
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 2
pull day #1
Est. 67 min
10 exercises
machine squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Day 3
push day#2
Est. 60 min
9 exercises
cable seated bench press
4 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Seated Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 4
pull day #2
Est. 64 min
10 exercises
Dumbbell Deadlift
2 Sets x 5 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
dip station pull-up with feet on bench
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
