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Push/Pull Program: 4-Days
ELITE
Bulking
Intermediate
None
Plan Details
The Push/Pull Program: 4-Days routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate, 4-day split offers plenty of work incorporating each the major muscle groups across four training sessions. You will begin 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 - 24-48 hrs and repeat Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Pull
Est. 61 min
8 exercises
Barbell Deadlift
3 Sets x 8,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 2
Workout 2: Push
Est. 68 min
8 exercises
Day 3
Workout 3: Legs
Est. 65 min
8 exercises
Day 4
Workout 4: Push/Pull
Est. 72 min
11 exercises
