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4 Days/Week Split Program, Push/Pull
Not sure what a certain exercise is? Look here.
This program groups exercises into "Push" (when you're pushing the weights up)
and "Pull" (when you're pulling the weights up). Although this specific program is written up as 4days/week,
you can use the same alternating Push/Pull workouts on different schedules throughout the week.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday |
Tuesday |
| Push |
Pull |
| BB Squat |
3 x 8-12 |
BB Deadlift |
2 x 8-12 |
| Leg Press |
3 x 12-15 |
BB Straight-Leg Deadlift |
2 x 8-12 |
| Flat BB Bench Press |
3 x 6-10 |
Wide-Grip Pullups |
3 x Failure |
| Incline DB Bench Press |
2 x 8-12 |
DB Rows |
2 x 8-12 |
| DB Shoulder Press |
3 x 8-12 |
EZ Upright Row |
3 x 8-12 |
| EZ Skullcrusher |
2 x 8-12 |
BB Curls |
2 x 8-12 |
| DB Overhead Extension |
2 x 10-15 |
BB Wrist Curls |
2 x 15-20 |
| Thursday |
Friday |
| Push |
Pull |
| Repeat Monday's Workout |
Repeat Tuesday's Workout |
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