With the standard version of the 4 day routine, you do the push workout on monday, the pull workout on tuesday, then have a rest day. on thursday it’s back to the push workout, with the second pull workout of the week on friday. then you have the weekend off. each muscle group is trained directly twice a week. monday: push a. Now, let’s move straight to our 4 day split push pull workout schedule: day 1: push. day 2: rest. day 3: pull abs. day 4: rest. day 5: push. day 6: rest. day 7: pull abs. the inclusion of abdominal workouts is vital for the overall strengthening of your body.
The pull day workout routine. here is the outline of the pull day routine. pull day workout. deadlift: 3 sets x 5 reps; barbell row: 3 sets x 8 reps; lat pulldown: 3 sets x 10 reps; dumbbell row: 2 sets x 10 reps; face pull: 2 sets x 12 reps; barbell curl: 2 sets x 10 reps; preacher curl: 2 sets x 15 reps. The best 4 day push pull workout split for strength and muscle mass. below is your 4 day push pull workout program. after, we will provide more information on progressive overload and how to progress with this push pull workout split. session 1 pulling. This ppl split routine is a great resource for the additional workouts needed to complete your split. the best pull day workout for maximal muscle growth and strength is: deadlift: 5x5. chin up: 3x6 8. t bar row: 3x6 8. sitting one arm cable row: 3x8 10. cable face pulls: 3x10 12. cable rear delt fly: 3x10 12. Day 1: chest, shoulders, tri’s and abs. day 2: legs, back, bi’s. purpose: build muscle, look good. (frequency: about twice a week) if this routine sucks, maybe you can suggest another routine: i do like the push pull workout – but prefer to work my entire body in 2 days, not 3.
This ppl split routine is a great resource for the additional workouts needed to complete your split. the best pull day workout for maximal muscle growth and strength is: deadlift: 5x5. chin up: 3x6 8. t bar row: 3x6 8. sitting one arm cable row: 3x8 10. cable face pulls: 3x10 12. cable rear delt fly: 3x10 12. Day 1: chest, shoulders, tri’s and abs. day 2: legs, back, bi’s. purpose: build muscle, look good. (frequency: about twice a week) if this routine sucks, maybe you can suggest another routine: i do like the push pull workout – but prefer to work my entire body in 2 days, not 3. With an asynchronous split and the three day splits, you’ll have plenty of rest time. even with a 6 day synchronous split, you have two days in between each workout type that you’re not working the same major muscles, so the muscles you worked on your pull day have time to rest while you’re working push and legs. Day 2: pull – hypertrophy. day 3: rest. day 4: push – hypertrophy. day 5: rest. day 6: pull – strength. day 7: rest. the above is the ideal combination of training and rest days, but you can switch days around to fit your schedule if necessary. strength and muscle mass go hand in hand.
With an asynchronous split and the three day splits, you’ll have plenty of rest time. even with a 6 day synchronous split, you have two days in between each workout type that you’re not working the same major muscles, so the muscles you worked on your pull day have time to rest while you’re working push and legs. Day 2: pull – hypertrophy. day 3: rest. day 4: push – hypertrophy. day 5: rest. day 6: pull – strength. day 7: rest. the above is the ideal combination of training and rest days, but you can switch days around to fit your schedule if necessary. strength and muscle mass go hand in hand.
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