4 Day Push Pull Legs - JEFIT

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4 Day Push Pull Legs - JEFIT

4 Day Push Pull Legs banner

4 Day Push Pull Legs

AUDIO TIP

Bulking

Beginner

Dumbbell

Plan Details

The 4 Day Push Pull Legs routine by tjulz25 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Basic push pull legs with notes and added exercises based on needs

Routine detail

Any

Cardio/Core

Est. 0 min

6 exercises

Supine Heel Touches Demonstration

Supine Heel Touches

3 Sets x 8 Reps

V-Up Demonstration

V-Up

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Any

Hotel Pull (No Cables)

Est. 0 min

7 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Any

Pull

Est. 0 min

8 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Reverse Grip Curl Demonstration

Cable Reverse Grip Curl

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Any

Push

Est. 0 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 8 Reps

Any

Legs (Hamstring Heavy)

Est. 0 min

7 exercises

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Any

Legs (Quad Heavy)

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps