In a series of workout routines, here I’m going to hand out a 4 day push pull workout routine (with PDF) that can you use to build strength and muscle.
If you’re one of the fitness enthusiasts who follow push/pull workout split, then this 4-day workout routine can be handy for you.
When you push the weight up, down, or against your body that is push workouts. For instance, bench press, leg press, overhead press, push up, and push down.
And when you pull the weight up, down, or toward your body is called pull workouts. For instance; deadlift, pull up, pull down, bent-over rowing, face pull, and upright row.
The chest, triceps, shoulder, quadriceps, and glutes are the primary muscles that work during push exercises.
While the back, biceps, wrist, and hamstrings build during the pull workouts.
Related: 4 Day Compound Workout Routine (5 Types)
Are Push Pull Workouts Effective?
Yes, training push-pull workout split is fairly effective for boosting strength, endurance, and hypertrophy.
It allows you to work out your major muscle nearly twice a week (even in the 4-day workout routine) that is important for beefing up muscle.
A study proposed that the major muscle groups should be trained at least twice a week to maximize muscle growth.
The push/pull workout split is way better than bro-split (training muscle once a week) for building muscles as a whole.
You may also like: Best 1 Hour Full Body Workout To Build Muscle
Who Can do This 4-Day Push-Pull Workout Split?
Those who work out 4 days a week can do this workout split.
If you’re a beginner or intermediate, male or female, you can follow this schedule.
Whether you want to boost strength, mass, and endurance, you can download this routine.
You can also do this workout plan along with HIIT workouts if you’re trying to lose weight. Because resistance training has a positive impact on obese people (source).
And avoid, if you have any health conditions.
Related: 4 Week Workout Plan For Weight Loss (With PDF)
Push and Pull Workout List
First of all, let’s see a list of workouts that can help you design a 4-day push-pull workout routine.
| Push Workout | Pull Workout |
|---|---|
| Bench Press | Deadlift |
| Overhead Press | Pulldown |
| Leg Press | Leg Curl |
| Push up | Pull up |
| Dips | Chin-up |
| Front Raise | Inverted Row |
| Hip Thrust | Face Pull |
| Front Raise | Upright Row |
| Lateral Raises | Bicep Curl |
| Rope Pushdown | DB/Barbell Row |
| Overhead Extension | Dumbbell Pullover |
| Cable Flyes | Cable Crunch |
| Squat | Leg Raise |
| Leg Extension | Rear Delt Fly |
You can also save this: 5 Day Gym Workout Schedule With PDF
4 Day Push Pull Workout Routine For Bodybuilding
Summary
- Day 1 – Push Workout -Quadriceps, Chest, Triceps
- Day 2 – Pull Workout – Back, Biceps, and Core
- Day 3 – Push Workout – Shoulder, Chest, Quadriceps and Glutes
- Day 4 – Pull Workout – Rear Delt, Back, Hamstrings and Core
To do complete this schedule, do the workout for the first two days followed by one day of rest. And then two days workout followed by two days off.
For example
- Monday – Workout
- Tuesday – Workout
- Wednesday – Rest
- Thursday – Workout
- Friday – Workout
- Saturday – Rest
- Sunday – Rest
The above schedule is just an illustration. You can follow the 4-day push-pull workout plan in a way you like.
Workout Duration: 60- 90 minutes every day
Doing 250-350 minutes/weekly of resistance training is required to build strength and muscle.
It’s important to spend at least 60 minutes every day for 4 days a week to achieve handsome results.
So depending on your fitness level, you should spend 60 to 90 minutes during the workout every day.
Warm-up
Make sure to warm up your body before lifting the compound weights. You can do burpees, squats, running on a treadmill, squats, or jumping ropes for a couple of minutes before lifting.
The warm-up helps you increase blood flow that allows a good flow of oxygen during the resistance training.
Okay, so let’s quickly uncover the schedule, and I hope you’ll like it and save it for future use if you workout 4 days a week in the gym.
If you work out at home, you can save this – 3 Day Full Body Workout At Home (With PDF)
Related: The Best 4-Day Split Dumbbell Workout
Day 1 – Push Workout – Quadriceps, Chest, Triceps
| Push Exercises | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Back Squat | Quadriceps | 15, 12, 10 | 1-2 minute |
| Leg Press | Quads | 15, 12, 10 | 1-2 minute |
| Barbell Flat Bench Press | Chest | 12, 10, 8 | 2-3 mins |
| Incline DB Bench Press | Chest | 10 x 2 | 1-2 minute |
| Parallel Bar Dip | Triceps | 12, 10, 8 | 1-2 minute |
| Rope Pushdown | Triceps | 12, 10, 8 | 1-2 minute |
*When the repetitions will decrease, the load will increase.
Day 2 – Pull Workout – Back, Biceps, and Wrist
| Pull Exercises | Muscle Build | Reps | Rest |
|---|---|---|---|
| Deadlift/Pull-ups | Leg and Back | 6, 4, 2 | 2-3 mins |
| Lat Pulldown | Back | 12, 10, 8 | 2-3 mins |
| Barbell Bent-Over Row | Back and Biceps | 12, 10, 8 | 2-3 mins |
| Seated Rowing | Back | 12, 10, 8 | 2-3 mins |
| Barbell Curl | Biceps | 12, 10, 8 | 2-3 mins |
| DB Alternate Bicep curl | Biceps | 12, 10, 8 | 1-2 minute |
Day 3 – Push Workout – Chest, Shoulder, Quadriceps
| Leg and Core Exercises | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | Chest | 12, 10, 8 | 1-2 mins |
| Incline DB Bench Press | Chest | 10, 8, 6 | 2-3 mins |
| Barbell Overhead Press | Shoulder | 12, 10, 8 | 2-3 mins |
| Dumbbell Lateral Raises | Shoulder | 10, 8, 6 | 1-2 mins |
| Hack Squat | Shoulder | 12, 10, 8 | 1-2 mins |
| Leg Press | Quads | 12, 10, 8 | 2-3 mins |
Day 4 – Pull Workout – Back, Rear Shouder, Hamstrings, and Core
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Bent-over Row | Back and Shoulder | 10, 8, 6 | 1-2 mins |
| Single-arm Dumbbell Row | Back | 10, 8, 8 | 1-2 mins |
| Upright Row | Upper Trap, Shoulder | 10, 8, 6 | 1-2 mins |
| Face Pull | Upper Trap, Shoulder | 10, 8, 6 | 1-2 mins |
| Romanian Deadlift/Leg Curl | Hamstrings, Lower Back | 8, 6, 6 | 1-2 mins |
| Hanging Knee Raise | Core | AMRAP x 2 | 1-2 mins |
Please note: I haven’t included several exercises because they are neither push nor pull workouts. For example, plank, calf raises, dumbbell side bends, lunges, mountain climbing, and more.
There are some other exercises that also have both pull and push actions, such as clean and press, kettlebell swings, IYT raises, Bulgarian split squat, etc.
So depending on your choice, you can include or replace some exercises from the workout plan.
You can select other exercises from the following articles:
- List Of Compound Exercises
- Dumbbell Compound Exercises
- Beginner Upper Body Workout
- HIIT Exercises List
- Biceps And Triceps Workout
- The 25 Best Ab Workouts
- Best Chest And Shoulder Workout
- You can use search button to find a specific exercise.
4 Day Push/Pull Workout Routine PDF
Is 4-Day Workout Splits Effective?
Working out 4 days a week is significant for a beginner or a typical person. I’ve designed the above 4 day push pull workout routine in a way that you’ll train your muscles efficiently.
However, if you’re an intermediate or pro fitness enthusiast, you can follow this 6-day push/pull/legs (PPL) workout schedule to jack up your muscle growth.
The Takeways
You’ve got the 4-day push pull workout routine with PDF and now, you can train your muscles systematically.
But, is this enough to get substantial results? No, to beef up your muscle and strength, you need to feed your body sufficient nutrients during the entire day, week, and months if you want to get handsome results.
To get the best results, you need to eat 2-3g/kg proteins every day, 3-5g/kg carbohydrates, and 0.5–1.5 g/kg of fats for building an aesthetic body – suggested in an article published on the National Institute of Health website. You can check out recommended whey protein isolate.
Rest is equally important when it comes to bodybuilding. If you want to boost your strength and beef up muscles, allow your trained muscles 24-48 hours rest and get sufficient sleep.
If you want to know how important rest days are, you can check out a great resource on the Bodybuilding.com website.
I hope you like this article. If this is relevant, you can download this 4-day pull/push workout routine PDF. And if you want more routines, do check out more articles and use the search button on this site, you’ll get a plethora of resources.
