4 Day - Push/Quad - Pull/Hamstrings
General
Intermediate
Machine strength
Plan Details
The 4 Day - Push/Quad - Pull/Hamstrings routine by alimzia is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout builds on the well known push/pull split analogy. This workout will mostly be directed towards full body workout which stimulate more muscles simultaneously. Preferably the secondary muscles involved will be those which need to be hit further down the workout anyways. Lastly, we will look at the routine as a 2-2 (2x 2 day split). In this manner we will be able to mix up the exc for the same muscle groups in the second 2-day phase of training eg. Dumbell lateral raises in the first phase, cable laterals in the second. The following two factors have been the motivation for creating this workout:- - Lack of time (this routine provides stimulation of the full body in 2 working days. The next 2 days are just a repitition of splits, with different exc to stimulate the muscles slightly differently. These latter 2 days can be skipped in shortage of time) - Lack of motivation for an individual training day for training legs (I found myself compromising on leg day training. Therefore, with this plan I have the motivation of working out major upper body groups to get me into the gym, and incorporate legs in the same workout)
Routine detail
Day 1
Pull/Hamstrings
Est. 64 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Y delt raises
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
rear delt machine
3 Sets x 10 Reps
Day 2
Push/Quads
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
leg press machine w free weights
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Pull/adductors/calves
Est. 61 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
inverted ISO lateral
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Seated wide grip cable row
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
pendilever rows
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Push/Quads
Est. 72 min
10 exercises
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
