4 Day Push Pull Workout Routine with PDF

In a series of free workout routines, here I’ll share a 4 day push pull workout routine to help you build strength and mass and improve your shape.

Push/pull split involves performing push and pull exercises on alternate days.

Push exercises involve training the chest, shoulders, quads, and triceps, while pull exercises bolster the back, hamstrings, glutes, and biceps.

I’ve modified the push-pull-legs (PPL) split into a push/pull split and included leg exercises, such as squats, leg extension, leg press, and calf raises on push day and leg curl and RDL on pull day, so that you can train your each muscle group twice a week in this four-day split.

Anyone (including beginners) wanting to build strength and mass and enhance their fitness level can try this program. And I believe you’ll see some progress in the first few months.

Are Push Pull Workouts Effective?

4 Day Push Pull Split - Bench Press (Push workout)
Bench Press (Push workout)

The push/pull routine is one of the best training splits for strength and muscle building.

It allows you to perform push and pull exercises on separate days so that you can train all major muscle groups effectively.

Push-Pull split also ensures your muscles get enough time to recover between workouts.

It is also a time-efficient allowing you to complete full body training in two days and lets you train each muscle twice a week.

Training a muscle two times per week is beneficial for hypertrophy compared to once a week, showed in a study published by Sports Medicine.1 Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016;46(11):1689-1697. doi:10.1007/s40279-016-0543-8

Overall, the push/pull split is effective for gaining mass and increasing strength. You should try this program if you want to challenge yourself and take your fitness to the next level.

Push and Pull Exercises List

Here is a list of all exercises you can integrate while creating a 4 day push/pull workout program.

Push WorkoutPull Workout
Bench PressDeadlift
Overhead PressPulldown
Leg PressLeg Curl
Push upPull up
Front RaiseInverted Row
Hip ThrustFace Pull
Front RaiseUpright Row
Lateral RaisesBicep Curl
Rope PushdownDB/Barbell Row
Overhead ExtensionDumbbell Pullover
Cable FlyesCable Crunch
SquatLeg Raise
Leg ExtensionRear Delt Fly

4 Day Push Pull Split Routine For Bodybuilding

push pull 4 day split


  • Sessions/week: 4
  • Duration/session: 60-75 minutes
  • Suggested Program Duration: 3 months
  • Workout Level: Beginner to Intermediate
  • Target Gender: Male and Female


  • 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 complete this schedule, train for the first two days, followed by one day of rest. And then two days of workout followed by two days off. You can adjust this routine according to your lifestyle.

Day 1 – Push Workout – Quadriceps, Chest, & Triceps


  • Ankle Hops: 15-sec x 2
  • Jumping Jacks: 15-sec x 2
  • Back and Forth Leg Swings: 15-sec/leg
  • Mountain Climber: 15-sec x 2
  • Treadmill: 2-3 min jog

Strength Training

Push ExercisesMuscles WorkedRepsRest
Smith Machine Back SquatQuads15, 12, 102-3 min
Machine Leg PressQuads15, 12, 10 2-3 min
Flat Barbell Bench PressChest12, 10, 82-3 min
Incline DB Bench PressChest12, 10, 82-3 min
Parallel Bar DipTriceps12, 10, 82-3 min
Rope PushdownTriceps 12, 10, 8 1-2 min

*When the repetitions decrease, the load will increase.

Day 2 – Pull Workout – Back, Biceps, & Wrist


  1. Ankle Hops: 15-sec x 2
  2. Squat Thrust: 15-sec x 2
  3. Shoulder Tap: 15-sec x 2
  4. Bicycling: 2-3 min at a moderate pace

Strength Training

Pull ExercisesMuscle BuildRepsRest
Pull-ups Back8 x 31-2 min
Front Lat PulldownBack12, 10, 82-3 min
Seated Cable RowingBack12, 10, 82-3 min
Alternate Dumbbell CurlBiceps12, 10, 81-2 min
Hammer CurlBiceps12, 10, 81-2 min
Bent-over Barbell Wrist ExtensionForearms12, 10, 81-2 min

Day 3 – Push Workout – Chest, Shoulder, Quads, & Calves


  • Jumping Jacks: 15-sec x 2
  • Burpees: 10 reps
  • Diver Pushup: 10 reps
  • Back and Forth Leg Swings: 15-sec/leg
  • Treadmill: 2-3 min jog

Strength Training

Push ExercisesMusclesRepsRest
Incline DB Bench PressChest12, 10, 82-3 min
Deficit PushupsChest12, 10, 82-3 min
Barbell Overhead PressShoulder12, 10, 8 2-3 min
Dumbbell Lateral RaisesShoulder 12, 10, 81-2 min
Leg ExtensionQuad12, 10, 8 1-2 min
Standing Calf RaisesCalves20, 15, 121-2 min

Day 4 – Pull Workout – Back, Rear Delt, Hamstring, & Core


  1. Ankle Hops: 15-sec x 2
  2. Jumping Jacks: 15-sec x 2
  3. Curtsy Lunge: 10 reps on each side
  4. Inchworm: 15-sec x 2
  5. Bicycling: 2-3 minute

Strength Training

ExerciseMuscle WorkedRepsRest
Bent-over Barbell RowBack12, 10, 82-3 min
 V Grip Lat PulldownBack12, 10, 82-3 min
Face Pull Trap & Rear Delt12, 10, 81-2 min
Rear Delt DB RaisesTrap & Rear Delt12, 10, 81-2 min
DB Romanian Deadlift Hamstrings10, 8, 62-3 min
Machine Leg CurlHamstrings15, 12, 101-2 min
Hanging Knee RaiseCoreAMRAP x 2 1-2 min
4 day push/pull workout routine

*AMRAP – As many reps as possible.

You can replace some exercises in the following weeks of this program. Here are examples of more push and pull exercises.

4 Day Push Pull Workout Routine PDF

Here’s the portable file of this program. You can download and use it for a couple of months. I believe you’ll see some progress.

Is Training for 4 Days a Week Enough to Build Muscle?

Yes, this four days week push-pull split is enough to build muscle. It allows you to train your major muscle groups twice a week. And the study suggests training a muscle group twice a week is beneficial for building strength and size(1).

The Takeaway

You’ve got the 4-day push/pull split workout routine that will help you train in an organized manner.

But is this enough to get substantial results? No, to beef up your muscle and strength, you need to feed your body sufficient nutrients, especially protein, to help rebuild muscles.

To get the best results, you should consume 2-3g/kg of proteins daily, 3-5g/kg of carbohydrates, and 0.5–1.5 g/kg of fats to build an aesthetic body.2 Iraki, Juma et al. “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.” Sports (Basel, Switzerland) vol. 7,7 154. 26 Jun. 2019, doi:10.3390/sports7070154

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 of rest and get sufficient sleep.

Once you think you should progress your workout, you can follow this 5-day push/pull/legs (PPL) workout schedule.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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