Push/Pull 4 day split

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push/Pull split adapted. One off day, the other two days are off days or interval training, based on fatigue level or schedule.

Push Workout #1 7 exercises, 43 mins

Barbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 30s

Pull Workout #1 10 exercises, 1 hr 53 mins

Pull-Up	5x50 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Medicine Ball Decline Two-Arm Overhead Throw	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Running	0x0 reps	rest: 30s

Push Workout #2 8 exercises, 57 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x25 reps	rest: 60s
Dumbbell Single-Leg Squat	3x8 reps	rest: 60s

Pull Workout #2 8 exercises, 53 mins

Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s