4 Day Push Pull Legs Split
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Push Pull Legs Split routine by Duncan_McDougal is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Alternating push pull
Routine detail
Mon
Push Day 1
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
Pull Day 1
Est. 47 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Legs
Est. 32 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Fri
Pull Day 2
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Push Day 2
Est. 40 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
