Low Volume, High Intensity 4-Day Split Push/Pull Core Intermediate Program
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| Monday, Thursday | Tuesday, Friday | ||
|---|---|---|---|
| Push | Pull | ||
| BB Squat | 3 x 8-12 | BB Deadlift | 3 x 8-12 |
| Flat BB Bench Press | 3 x 6-10 | Seated Cable Rows | 3 x 6-10 |
| DB Shoulder Press | 3 x 8-12 | EZ Upright Row | 3 x 8-12 |