4-Day Push/Pull Workout Routine

A push-pull workout split is a popular training style that involves the push or pull of a major muscle group based on its mechanics. It is a highly effective workout split and is convenient because it’s straightforward to keep track of. The main principle of this regimen is keeping all of your muscles engaged while using a blend of push and pull exercises.

Beginners, intermediate, and even advanced-level athletes and bodybuilders use the 4 day push/pull workout routine for bodybuilding and gaining muscle mass.

The four-day push/pull workout program is flexible because it permits an entire rest day after each active day. You can adjust the workout days according to your preference while attaining the volume required for maximum muscle hypertrophy.

This article demonstrates everything you need to know about push-pull workout programs for more significant muscle hypertrophy.

Benefits of the 4 Day Push/Pull Workout Routine

Here is a list of some of the advantages you get from incorporating the given four-day push-pull workout program into your routine:

  • Optimizes recovery time between workouts.
  • Anyone can benefit from this workout despite their experience in gym/training.
  • Trains all the major muscle groups at least two times a week.
  • Includes sufficient barbell strength lifts using various exercises.
  • Promotes a balanced physique.
  • Incorporates push pull legs routine.
  • Drives muscle growth.

4 day push/pull workout routine

4 Day Push/Pull Workout Routine Schedule

Before we discuss this workout program in detail, let’s take a look at the muscles that perform pushing and pulling movements while exhibiting this workout routine:

Push Muscle Groups:

  • Chest
  • Triceps
  • Quads
  • Calf
  • Shoulders

Pull Muscle Groups:

  • Hamstring
  • Glutes
  • Back
  • Biceps
  • Traps
  • Forearms

Push-Pull Exercises:

When formulating a 4 day push/pull workout routine, you must ensure not to mess it up because it may destroy its advantages.

However, we have devised the ideal schedule for you so you refrain from all kinds of errors.

These exercises are not complicated and give maximum results when paired together. Take a break for 2-3 minutes between each set (trusted source).

Here is a sample schedule for the 4day push/pull workout split:

Day 1: Push Day Workout A

  • Squats (3 sets x 10-15 reps)
  • Push-ups (3 sets x 10-15 reps)
  • Barbell Bench-press
  • Shoulder press (3 sets x 10-15 reps)
  • Incline bench press (3 sets x 10-15 reps)
  • Cable behind head triceps extension (3 sets x 10-15 reps)
  • Cable triceps push-down (4 sets x 10-15 reps)
  • Leg extension (3 sets x 10-15 reps)
  • Dips (3 sets x 10-15 reps)
  • Dumbbell lateral raise (4 sets x 10-15 reps)

Day 2: Rest

Take a break from working out and enjoy a relaxed day.

Day 3: Pull Day Workout A

  • Machine row (4 sets x 10-15 reps)
  • Romanian deadlift (4 sets x 10-15 reps)
  • Lat pulldown (4 sets x 10-15 reps)
  • Barbell hip thrust (4 sets x 10-15 reps)
  • Lying hamstrings curl (4 sets x 10-15 reps)
  • Lying leg raises (3 AMRAP sets)
  • Barbell curl (3 sets x 10-15 reps)
  • Pull-ups (3 sets x 10-15 reps)
  • Decline crunches (3 AMRAP sets)
  • Barbell shrugs (3 sets x 10 reps)

Day 4: Rest

Enjoy a rest day and fuel your body with healthy and high-energy foods.

Day 5: Push Day Workout B

  • Skull crusher (3 x 10)
  • Arnold press (3 x 10)
  • Parallel bar dips (3 x 10)
  • Decline bench press (3 x 10)
  • Lunges (3 x 10)
  • Squat (3 x 10)
  • Cable lateral raise (3 x 10)
  • Single-arm dumbbell extension (3 x 10)
  • Cable rope overhead triceps extension (4 sets x 10-15 reps)

Day 6: Rest

Take a day off from working out.

Day 7: Pull Day Workout B

  • Hammer curl (4 sets x 10-15 reps)
  • Walking lunges (3 x 20-30 steps)
  • Assisted wide grip pull-up (4 sets x 10-15 reps)
  • Seated leg curl (4 sets x 10-15 reps)
  • Chin-ups (3 x 10-15)
  • Cable row (3 x 10-15)
  • Dumbbell preacher curl (3 x 10-15)
  • Single-arm dumbbell row (3 x 10)

Tips for the 4-Day Push/Pull Workout Program

Here are some tips for you if you are planning to add this workout program into your training routine:

1. Add variety to your workout

Incorporating various exercises in your workout routine stimulate the muscles and avoid lethargy.


You can add variety by using differentequipment, such as barbells, dumbbells, etc. Also, you can switch barbells with dumbbells in some exercises. Adding unilateral and bilateral exercises also helps a lot.

2. Choose heavy weights

When choosing the weight for any exercise, make sure it’s heavy enough to challenge you to reach the last rep.

However, you should be able to maintain a good posture till the end with the weight.

3. Proper nutrition and sleep

You put yourself at a high risk of illness and injury without proper nutrition intake and sleep. In this way, you won’t be able to achieve your desired goal, which will only ruin your health.

Therefore, you must remain moderate in your training session and diet and supplements.

Eat nutrition-rich meals and avoid foods like:

  • Alcohol
  • Processed foods
  • Sugar

Furthermore, it is also necessary to get sufficient sleep.

Aim for 7-9 hours of sleep per night to enjoy a new day of workouts.

How Many Exercises Are Needed In A Pull Workout?

To make your pull work out practical, you must incorporate at least 3 exercises, such as:

  • One vertical pulling exercise (lat pulldowns, pull-ups, etc.)
  • One horizontal pulling movement (seated cable row, dumbbell row, etc.)
  • One activity for the hamstrings (Romanian deadlifts, leg curls, etc.)

Does the Push-Pull Workout Routine Help With Fat Loss?

A push-pull workout program is neither good nor bad for weight loss because it involves resistance training.

back workout pre-workout effects

While resistance training contributes to a calorie deficit, a calorie-deficit diet primarily helps with fat loss.

What Is the Duration of the Push-Pull Workout?

On average, a push-pull workout routine lasts 45-70 minutes, the perfect duration that helps build a more robust and bulkier body.

Final Thoughts!

Push-pull training splits push-and-pull motion for the muscles which perform the same movements.

Furthermore, this routine also trains the upper body, lower body, and core and gives a balanced physique overall. It is the perfect workout program to strengthen yourself and attain more significant muscle hypertrophy.

Make some tweaking in the schedule every week to get the best results, as your muscles may become immune to them.

Lastly, this regimen supports muscle recovery, and gym-goers of any training experience level can use it.

4.4/5 - (5 votes)


James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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