Push/Pull 4 day split
General
Intermediate
Machine strength
Plan Details
The Push/Pull 4 day split routine by docnexus is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push/Pull split adapted. One off day, the other two days are off days or interval training, based on fatigue level or schedule.
Routine detail
Mon
Push Workout #1
Est. 43 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Pull Workout #1
Est. 93 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Pull-Up
1 Set x 50 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Running
1 Set
Thu
Push Workout #2
Est. 89 min
9 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Running
1 Set
Fri
Pull Workout #2
Est. 54 min
8 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Sat
Rest, intervals or steady state cardio
Est. 47 min
1 exercise
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
