Push Pull Workout Routine

4 Day Workout Split

  • intermediate level

For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 9 exercises, you'll be doing the following exercises:

Four point abdominal drawing in maneuver
Sets: 3 Reps: 15

Seated shoulder press machine
Sets: 4 Reps: 10

Flat barbell bench press
Sets: 4 Reps: 10

Freemotion Incline Cable Press With Staggered Stance
Sets: 3 Reps: 10

Barbell Back Squat
Sets: 4 Reps: 12

Leg Press Hack Squat Machine
Sets: 4 Reps: 10

Straight Bar Tricep Pushdown
Sets: 4 Reps: 10

Kneeling Cable Crunch
Sets: 4 Reps: 10

Calf Extension Machine
Sets: 4 Reps: 12

Day 2

This daily workout contains 6 exercises, you'll be doing the following exercises:

Barbell stiff leg deadlift
Sets: 4 Reps: 12

Barbell deadlift to row
Sets: 4 Reps: 12

Seated Cable Lat Pulldown
Sets: 4 Reps: 12

Rear delt fly machine
Sets: 4 Reps: 12

Standing Barbell Curl
Sets: 4 Reps: 12

Seated Leg Curl Machine
Sets: 4 Reps: 12

Day 3

Rest day!

Day 4

This daily workout contains 9 exercises, you'll be doing the following exercises:

Four point abdominal drawing in maneuver
Sets: 3 Reps: 15

Seated shoulder press machine
Sets: 4 Reps: 10

Flat barbell bench press
Sets: 4 Reps: 10

Freemotion Incline Cable Press With Staggered Stance
Sets: 3 Reps: 10

Barbell Back Squat
Sets: 4 Reps: 12

Leg Press Hack Squat Machine
Sets: 4 Reps: 10

Straight Bar Tricep Pushdown
Sets: 4 Reps: 10

Kneeling Cable Crunch
Sets: 4 Reps: 10

Calf Extension Machine
Sets: 4 Reps: 12

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Barbell stiff leg deadlift
Sets: 4 Reps: 12

Barbell deadlift to row
Sets: 4 Reps: 12

Seated Cable Lat Pulldown
Sets: 4 Reps: 12

Rear delt fly machine
Sets: 4 Reps: 12

Standing Barbell Curl
Sets: 4 Reps: 12

Seated Leg Curl Machine
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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