push-pull day4
Strength and Muscle
4 weeks / 4 days per week
shh
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push-pull day4 Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
4
Weeks
8
Avg Sets/Week
34
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Squat
Main6 x 75%
6 x 75%
6 x 75%
6 x 40%
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Day 2
Incline • Bench Press
Main6 x 75%
6 x 75%
6 x 75%
6 x 40%
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 4
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Week 2
Day 1
Squat
Main4 x 80%
4 x 80%
4 x 80%
6 x 50%
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Day 2
Incline • Bench Press
Main4 x 80%
4 x 80%
4 x 80%
6 x 50%
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 4
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Week 3
Day 1
Squat
Main3 x 85%
3 x 85%
3 x 85%
6 x 55.00000000000001%
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Day 2
Incline • Bench Press
Main3 x 85%
3 x 85%
3 x 85%
6 x 55.00000000000001%
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 4
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Week 4
Day 1
Squat
Main2 x 90%
1 x 95%
2 x 90%
6 x 60%
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Legs Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Day 2
Incline • Bench Press
Main2 x 90%
1 x 95%
2 x 90%
6 x 60%
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended Pull Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 4
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended Push Exercises
Recommended Push Exercises
Recommended Push Exercises
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