Push/Pull Program (4-Days)
Bulking
Advanced
None
Plan Details
The Push/Pull Program (4-Days) routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This advanced, 4-day split offers plenty of work for each of your major muscle groups. This is an upgrade from the intermediate version of a similar program. In this plan, though, the volume of work (sets x reps x load) has been increased in each training session. You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (80-minutes) that focuses on a combo push/pull, upper body workout. Your goal is to perform each set using 75-85 percent of your 1-RM depending on your current fitness level. The program template looks like this: Day 1: Pull day (Back/Bicep/Core) includes 8 exercises/62-minute session. Day 2: Push day (Chest/Shld/Core) includes 7 exercises/63-minute session. Day 3: Leg day includes 5 exercises 47-minute session. Day 4: Push/Pull combo includes 8 exercises/66-minute session. Rest - 24-48 hrs and repeat Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Pull
Est. 62 min
8 exercises
Barbell Deadlift
4 Sets x 8,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 2
Workout 2: Push
Est. 68 min
7 exercises
Barbell Bench Press
4 Sets x 8,8,6,6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8,8,6,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,8,6,6 Reps
Barbell Ab Rollout
3 Sets x 12,10,8 Reps
Seated Leg Tuck
3 Sets x 18,15,12 Reps
Day 3
Workout 3: Legs
Est. 47 min
5 exercises
Indoor Cycling
1 Set
Hack Squat
2 Sets x 12,10 Reps
Barbell Single-Leg Squat
2 Sets x 6,5 Reps
Barbell Squat
4 Sets x 8,8,6,6 Reps
Reverse Hyper (Flat Bench)
2 Sets x 12,10 Reps
Day 4
Workout 4: Push/Pull
Est. 66 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Push Press
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Machine Dip
2 Sets x 12,10 Reps
