4 Day Push Pull
General
Advanced
Machine strength
Plan Details
The 4 Day Push Pull routine by benriley1 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
4 day push pull
Routine detail
Day 1
Pull 1
Est. 0 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Barbell Good Morning
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Day 2
Push 1
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Day 3
Pull 2
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
2 Sets x 15 Reps
Day 4
Push 2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Hack Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Tricep Extension
2 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
