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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

Machine strength

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

7 exercises

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Plank Demonstration

Plank

3 Sets

Plank Demonstration

Plank

3 Sets

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Ben Jazz Back and Shoulders

Est. 0 min

8 exercises

Jump Rope Demonstration

Jump Rope

3 Sets

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Any

Push

Est. 0 min

9 exercises

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

3 Sets x 8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

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

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 8 Reps

Any

Pull

Est. 0 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Reverse Grip Curl Demonstration

Cable Reverse Grip Curl

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 21 Reps

Any

Legs (Hamstring Heavy)

Est. 0 min

8 exercises

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

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

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Any

Legs (Quad Heavy)

Est. 0 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 8 Reps