4 Day Push Pull Workout Routine
General
Intermediate
Machine strength
Plan Details
The 4 Day Push Pull Workout Routine routine by bakur.bolkvadze is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push Workout – Quadriceps, Chest, & Triceps
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull Workout – Back, Biceps, & Wrist
Est. 0 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 3
Push Workout – Chest, Shoulder, Quads, & Calves
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Deficit Push-ups
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Pull Workout – Back, Rear Delt, Hamstring, & Core
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
V Grip Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 8 Reps
