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Push Pull Legs 4 Weeks

This document outlines a 4-week full body workout program that divides exercises into push, pull, and legs workouts completed over 3 days per week. Each workout includes 4 exercises performed for 3 sets of 8-12 reps (except for calves which are done for 12-15 reps). The exercises target major muscle groups and can be completed using bodyweight, dumbbells, resistance bands, or machines. Rest is prescribed for 1-2 days between each workout.

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cristoffcs
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668 views2 pages

Push Pull Legs 4 Weeks

This document outlines a 4-week full body workout program that divides exercises into push, pull, and legs workouts completed over 3 days per week. Each workout includes 4 exercises performed for 3 sets of 8-12 reps (except for calves which are done for 12-15 reps). The exercises target major muscle groups and can be completed using bodyweight, dumbbells, resistance bands, or machines. Rest is prescribed for 1-2 days between each workout.

Uploaded by

cristoffcs
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Week 1:

Day 1: Push Workout (Chest, Shoulders, Triceps)


1) Push-Ups (Modified): 3 sets of 8-10 reps
2) Dumbbell Shoulder Press: 3 sets of 8-10 reps
3) Dumbbell Tricep Extensions (Overhead or Skull Crushers): 3 sets of 8-10 reps
4) Lateral Raises (with Dumbbells or Resistance Bands): 3 sets of 10-12 reps

Day 2: Rest
Day 3: Pull Workout (Back, Biceps, Rear Delts)
1) Bodyweight Rows (Using TRX or Bar): 3 sets of 8-10 reps
2) Dumbbell Bicep Curls (Alternating or Hammer Grip): 3 sets of 8-10 reps per arm
3) Face Pulls (with Resistance Band or Cable Machine): 3 sets of 10-12 reps
4) Reverse Flyes (with Dumbbells or Resistance Bands): 3 sets of 10-12 reps

Day 4: Rest
Day 5: Legs Workout
1) Bodyweight Squats: 3 sets of 10-12 reps
2) Dumbbell Romanian Deadlifts (or Hip Bridges): 3 sets of 8-10 reps
3) Walking Lunges (or Stationary Lunges): 3 sets of 8-10 reps per leg
4) Calf Raises (Bodyweight or Using Machine): 3 sets of 12-15 reps

Day 6 & 7: Rest


Week 2:
Day 1: Push Workout
1) Push-Ups (Standard or Modified): 3 sets of 8-10 reps
2) Dumbbell Shoulder Press: 3 sets of 8-10 reps
3) Tricep Dips (using bench or chair): 3 sets of 8-10 reps
4) Lateral Raises (with Dumbbells or Resistance Bands): 3 sets of 10-12 reps

Day 2: Rest
Day 3: Pull Workout
1) Bodyweight Rows (Using TRX or Bar): 3 sets of 8-10 reps
2) Dumbbell Bicep Curls (Alternating or Hammer Grip): 3 sets of 8-10 reps per arm
3) Face Pulls (with Resistance Band or Cable Machine): 3 sets of 10-12 reps
4) Reverse Flyes (with Dumbbells or Resistance Bands): 3 sets of 10-12 reps

Day 4: Rest
Day 5: Legs Workout
1) Bodyweight Squats: 3 sets of 10-12 reps
2) Dumbbell Romanian Deadlifts (or Hip Bridges): 3 sets of 8-10 reps
3) Walking Lunges (or Stationary Lunges): 3 sets of 8-10 reps per leg
4) Calf Raises (Bodyweight or Using Machine): 3 sets of 12-15 reps
Week 3:
Day 1: Push Workout
1) Bench Press (Barbell or Dumbbell): 3 sets of 8-10 reps
2) Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
3) Tricep Rope Pushdowns (with Cable Machine or Resistance Band): 3 sets of 10-12 reps
4) Front Raises (with Dumbbells or Resistance Bands): 3 sets of 10-12 reps

Day 2: Rest
Day 3: Pull Workout
1) Lat Pulldowns (with Machine or Resistance Band): 3 sets of 8-10 reps
2) Hammer Curls (with Dumbbells or Resistance Bands): 3 sets of 8-10 reps per arm
3) Band Pull-Aparts (with Resistance Band): 3 sets of 10-12 reps
4) Reverse Grip Rows (with Dumbbells or Resistance Bands): 3 sets of 10-12 reps

Day 4: Rest
Day 5: Legs Workout
1) Goblet Squats (with Dumbbell or Kettlebell): 3 sets of 10-12 reps
2) Stiff-Legged Dumbbell Deadlifts: 3 sets of 8-10 reps
3) Bulgarian Split Squats (with Dumbbells or Bodyweight): 3 sets of 8-10 reps per leg
4) Seated Calf Raises (with Dumbbells or Machine): 3 sets of 12-15 reps

Day 6 & 7: Rest


Week 4:
Day 1: Push Workout
1) Incline Bench Press (Barbell or Dumbbell): 3 sets of 8-10 reps
2) Arnold Press (with Dumbbells): 3 sets of 8-10 reps
3) Skull Crushers (with Dumbbells or EZ-Bar): 3 sets of 10-12 reps
4) Upright Rows (with Dumbbells or Barbell): 3 sets of 10-12 reps

Day 2: Rest
Day 3: Pull Workout
1) T-Bar Rows (with Machine or Barbell): 3 sets of 8-10 reps
2) Concentration Curls (with Dumbbell or Resistance Bands): 3 sets of 8-10 reps per arm
3) Band Face Pulls: 3 sets of 10-12 reps
4) Band Hammer Curls: 3 sets of 10-12 reps per arm

Day 4: Rest
Day 5: Legs Workout
1) Sumo Deadlifts (with Dumbbell or Kettlebell): 3 sets of 8-10 reps
2) Bulgarian Split Squats (with Dumbbells or Bodyweight): 3 sets of 8-10 reps per leg
3) Leg Press (Machine or Dumbbell): 3 sets of 8-10 reps
4) Standing Calf Raises (Bodyweight or Machine): 3 sets of 12-15 reps

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