Push Pull Workout: A Routine Workouts for the Legs, Get Your Free Fitness Training App

4 Day Workout Split

  • intermediate level

Looking for a push pull workout? Find a leg routine workout here - get your free fitness training app. 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 is 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. A push-pull workout is a type of exercise that targets muscles based on whether they are pushed or pulled. These workouts are popular among bodybuilders and other athletes because they maximize recovery time between workouts and aid in the development of a well-balanced physique. This article explains everything you need to know about push-pull workouts and includes a muscle-building routine. Push-pull is a training method that organizes workouts around the movement patterns of your muscles. Depending on your experience level, you train upper body muscles that perform pushing movements one day and upper body muscles that perform pulling movements the next — either on the same day or separated by a rest day. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

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

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

Seated Shoulder Press 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

Four Point Abdominal Drawing in Maneuver
Sets: 3 Reps: 15

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:

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

Seated Shoulder Press 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

Four Point Abdominal Drawing in Maneuver
Sets: 3 Reps: 15

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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