4 Day Push Pull
General
Intermediate
None
Plan Details
The 4 Day Push Pull routine by stuiep is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 day full body workout featuring 2 pull days and 2 pull day. Increase the weight and reps for greater challenges
Routine detail
Mon
Day 1 push chest shoulder tricep
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8,6,6 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Tue
Day 2 Pull back bicep
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,8,6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30,25,20 Reps
Barbell Curl
3 Sets x 8 Reps
Wed
Day 3 push leg shoulder tricep
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12,14,14 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12,14,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Sit-Up
3 Sets x 8 Reps
Thu
Day 4 Pull back hamstring bicep
Est. 0 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
