Push Pull Workout

A push-pull workout is a style of training that targets muscles based on whether they involve a pushing or pulling action. These workouts are popular among bodybuilders and other athletes because they optimize recovery time between workouts and help create a balanced physique.

A push pull workout plan involves training the major muscle groups in two different workouts:

  • Push workout

  • Pull workout

With the standard version of the 4-day routine, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day. On Thursday it's back to the push workout, with the second pull workout of the week on Friday. Then you have the weekend off. Each muscle group is trained directly twice a week.

The program is flexible, and you can move the training days around if you miss a workout. If, for example, you’re not able to make it to the gym on Friday, you can just push that workout back to Saturday.

PUSH MUSCLE GROUPS:

  • QUADRICEPS

  • GLUTES

  • CHEST

  • SHOULDERS

  • TRICEPS

PULL MUSCLE GROUPS:

  • HAMSTRINGS

  • BACK

  • BICEP

  • ABS

4 DAY PUSH/PULL SPLIT ROUTINE

Push Day Workout - A

  • Squat 3 sets x 5-8 reps

  • Bench Press 3 sets x 5-8 reps

  • Leg Press 3 sets x 10-15 reps

  • Incline Dumbbell Press 3 sets x 10-15 reps

  • Dumbbell Shoulder Press 3 sets x 8-12 reps

  • Lying EZ Bar Triceps Extension 3 sets x 10-15 reps

Push Day Workout - B

  • Leg Press 3 sets x 10-15 reps

  • Push-ups 3 sets x 20-40 reps

  • Bulgarian Split Squat 3 sets x 8-12 reps

  • Cable Crossover 3 sets x 10-15 reps

  • Lateral Raise 3 sets x 10-15 reps

  • Dumbbell Overhead Triceps Extension 3 sets x 10-15 reps

Pull Day Workout - A

  • Seated Leg Curl 3 sets x 10-15 reps

  • Wide Grip Front Lat Pulldown 3 sets x 8-12 reps

  • Romanian Deadlift 3 sets x 10-15 reps

  • Seated Cable Row 3 sets x 8-12 reps

  • Face Pull 3 sets x 15-20 reps

  • Incline Dumbbell Curl 3 sets x 8-12 reps

Pull Day Workout - B

  • Romanian Deadlift 3 sets x 8-12 reps

  • Single-Arm Dumbbell Row 3 sets x 5-8 reps

  • Lying OR Seated Leg Curl 3 sets x 10-15 reps

  • Close-Grip Underhand Lat Pulldown 3 sets x 8-12 reps

  • Seated Bent-Over Lateral Raise 3 sets x 10-15 reps

  • Dumbbell Preacher Curl 3 sets x 10-15 reps