4 day push/pull workout pdf
With a 5-day PPL routine you train on set days Monday Tuesday Wednesday Friday and Saturday. Romanian Deadlift 2 sets x 10-15 reps.
Full Body Workout 3x Per Week Full Body Workout Fitness Body Workout
Incline Dumbbell Curl 3 sets x 8-12 reps.
. Upper body might be a couple sets of 4 different chest exercises 3-4 x 2 for shoulders and that is before you even get into triceps. For example plank calf raises dumbbell side bends lunges mountain climbing and more. Perform the workout program for about 8 weeks at that point you can progress to a new workout program.
I havent included several exercises because they are neither push nor pull workouts. Wide Grip Front Lat Pulldown 4 sets x 8-12 reps. However you can also do this program to maintain your already developed muscles.
Push Pull Legs PPL Workout. Face Pull 2 sets x 15-20 reps. PushPull 4 day split.
3 Day Workout Split. The workout below is a 4 day upperlower workout program that utilizes only machine dumbbell and bodyweight exercises. Seated Leg Curl 3 sets x 10-15 reps.
In other words you train for three days then take a day off. Seated Cable Row 3 sets x 8-12 reps. This is followed by two days of training followed by another day off.
There are some other exercises that also have both pull and push actions such as clean and press kettlebell swings IYT raises Bulgarian split squat etc. First up is the seated leg curl which targets your hamstringsResearch shows that the seated leg curl. Thursday and Sunday are rest days.
Sets 3 Reps 10-15. You have a leg day with a couple sets of deadlifts a couple of squats a couple of leg presses a couple of leg curls a couple of leg extensions 3-4 sets of two calf raises. The primary goal of this 3 day split push pull legs workout schedule is to build muscles strength and mass.
5 Day Dumbbell Workout. Workout PDF Download Workout. The larger muscle groups such as the quadriceps chest back and hamstrings are trained with 16 direct work sets per week.
3 Day Push Pull Legs Workout Routine Intermediate GoalPurpose. Push Pull Legs 3 Day Split Beginner. 4-Day Workout Split PushPullLegsFull.
The below 4-day push-pull workout split trains all muscle groups twice per week.
For A Push Pull Leg Split You Should Have Some Prior Experience And Be Able To Workout 4 6x Per Week Ideally You Push Pull Workout Push Pull Legs Push Workout
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