Four Day Push/Pull Routine 2

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This intermediate, 4-day split (phase 2) offers plenty of work for all your major muscle groups to increase strength.

You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (80-minutes) that focuses on a combo push/pull upper body workout.

Program template looks like this:

Day 1: Pull day (Back/Bicep/Core)

Day 2: Push day (Chest/Shld/Core)

Day 3: Legs

Day 4: Push/Pull Combo

Rest - 48-72 hrs and repeat

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Pull Day 8 exercises, 55 mins

Barbell Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s

Workout 2: Push Day 8 exercises, 57 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Ab Rollout	3x8 reps	rest: 60s
Seated Leg Tuck	3x8 reps	rest: 60s

Workout 3: Leg Day 7 exercises, 50 mins

Prisoner Squat	1x12 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x10,8,8 reps	rest: 60s
Hack Squat	4x12,10,8,8 reps	rest: 120s
Barbell Squat	3x12,10,8 reps	rest: 120s
Barbell Single-Leg Squat	1x8 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	2x15 reps	rest: 60s

Workout 4: Push/Pull Day 9 exercises, 1 hr 3 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 90s
Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Push Press	3x6 reps	rest: 90s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Machine Dip	2x10 reps	rest: 60s