Fif Split Push/Pull
General
Intermediate
Barbell
Plan Details
The Fif Split Push/Pull routine by fifilein is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Day 1 - Pull
Est. 54 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
T Bar Row
6 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Shotgun Row
4 Sets x 12 Reps
Standing Lat Pull Down
4 Sets x 12 Reps
Tue
Day 2 - Push
Est. 87 min
9 exercises
Barbell Squat
6 Sets x 5 Reps
Hanging Pike
4 Sets x 12 Reps
Barbell Bench Press
6 Sets x 5 Reps
Single Arm Linear Jammer
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
GymRings Dips
4 Sets x 12 Reps
GymRings Push Ups
4 Sets x 12 Reps
Cable Side Raise
4 Sets x 12 Reps
Thu
Day 3 - Pull
Est. 73 min
6 exercises
Barbell Deadlift
12 Sets x 2 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Shotgun Row
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Fri
Day 4 - Push
Est. 87 min
8 exercises
Barbell Front Squat
5 Sets x 12 Reps
Barbell Squat
12 Sets x 1 Reps
Hanging Pike
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Side Raise
4 Sets x 12 Reps
