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. 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. as you might know, abs make up a large chunk of your body’s “core” muscles.
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. The below 4 day push pull workout split trains all muscle groups twice per week. the larger muscle groups, such as the quadriceps, chest, back, and hamstrings are trained with ~16 direct work sets per week. the smaller muscle groups such as the deltoids, triceps, biceps, and calves are trained with ~8 direct work sets per week, however this is. 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. Full body push pull split: the pros flexibility and convenience. one of the major benefits of any 3 day workout routine is that it tends to make for a more consistent training schedule. by that, i mean it’s a lot easier to carve out the time for three workouts each week than it is four or five. on a 3 day workout routine, you can train:.
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