{"id":5102,"date":"2021-09-20T17:19:07","date_gmt":"2021-09-20T21:19:07","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5102"},"modified":"2023-03-20T09:08:12","modified_gmt":"2023-03-20T13:08:12","slug":"4-day-push-pull-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-push-pull-workout-routine","title":{"rendered":"4 Day Push Pull Workout Routine with PDF"},"content":{"rendered":"\n

In a series of free workout routines, here I’ll share a 4 day push pull workout routine to help you build strength and mass and improve your shape.<\/p>\n\n\n\n

Push\/pull split involves performing push and pull exercises on alternate days. <\/p>\n\n\n\n

Push exercises involve training the chest, shoulders, quads, and triceps, while pull exercises bolster the back, hamstrings, glutes, and biceps.<\/p>\n\n\n\n

I’ve modified the push-pull-legs (PPL) split<\/a> into a push\/pull split and included leg exercises, such as squats, leg extension, leg press, and calf raises on push day and leg curl and RDL on pull day, so that you can train your each muscle group twice a week in this four-day split.<\/p>\n\n\n\n

Anyone (including beginners) wanting to build strength and mass and enhance their fitness level can try this program. And I believe you’ll see some progress in the first few months.<\/p>\n\n\n\n

Are Push Pull Workouts Effective?<\/strong><\/h2>\n\n\n
\n
\"4
Bench Press (Push workout)<\/figcaption><\/figure>\n<\/div>\n\n\n

The push\/pull routine is one of the best training splits<\/a> for strength and muscle building. <\/p>\n\n\n\n

It allows you to perform push and pull exercises on separate days so that you can train all major muscle groups effectively.<\/p>\n\n\n\n

Push-Pull split also ensures your muscles get enough time to recover between workouts. <\/p>\n\n\n\n

It is also a time-efficient allowing you to complete full body training in two days and lets you train each muscle twice a week.<\/p>\n\n\n\n

Training a muscle two times per week is beneficial for hypertrophy compared to once a week, showed in a study published by Sports Medicine.1<\/a><\/sup> Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis<\/a>. Sports Med. 2016;46(11):1689-1697. doi:10.1007\/s40279-016-0543-8<\/span><\/p>\n\n\n\n

Overall, the push\/pull split is effective for gaining mass and increasing strength. You should try this program if you want to challenge yourself and take your fitness to the next level.<\/p>\n\n\n\n

Push and Pull Exercises List<\/strong><\/h2>\n\n\n\n
\n\t\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/div>\n\n\n\n\n

Here is a list of all exercises you can integrate while creating a 4 day push\/pull workout program.<\/p>\n\n\n\n

Push Workout<\/th>Pull Workout<\/th><\/tr><\/thead>
Bench Press<\/td>Deadlift<\/td><\/tr>
Overhead Press<\/td>Pulldown<\/td><\/tr>
Leg Press<\/td>Leg Curl<\/td><\/tr>
Push up<\/td>Pull up<\/td><\/tr>
Dips<\/td>Chin-up<\/td><\/tr>
Front Raise<\/td>Inverted Row<\/td><\/tr>
Hip Thrust<\/td>Face Pull<\/td><\/tr>
Front Raise<\/td>Upright Row<\/td><\/tr>
Lateral Raises<\/td>Bicep Curl<\/td><\/tr>
Rope Pushdown<\/td>DB\/Barbell Row<\/td><\/tr>
Overhead Extension<\/td>Dumbbell Pullover<\/a><\/td><\/tr>
Cable Flyes<\/td>Cable Crunch<\/td><\/tr>
Squat<\/td>Leg Raise<\/td><\/tr>
Leg Extension<\/td>Rear Delt Fly<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

4 Day<\/strong>\u00a0Push Pull Split Routine For Bodybuilding<\/strong><\/h2>\n\n\n
\n
\"push<\/figure>\n<\/div>\n\n\n

Summary<\/strong><\/p>\n\n\n\n