4 Day Push Pull Legs Split

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Alternating push pull

Push Day 1 8 exercises, 51 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Barbell Military Press	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Pull Day 1 8 exercises, 52 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Legs 7 exercises, 44 mins

Pull Day 2 8 exercises, 52 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 45s

Push Day 2 6 exercises, 39 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s