4 Day - Push/Quad - Pull/Hamstrings

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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

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)

Day 1
Day 2
Day 3
Day 4

Pull/Hamstrings 9 exercises, 1 hr 3 mins

Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Push/Quads 9 exercises, 1 hr 7 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Pull/adductors/calves 9 exercises, 1 hr 0 min

Barbell Deadlift	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x16 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Push/Quads 10 exercises, 1 hr 11 mins

Hack Squat (Reverse Position)	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s