push-pull day4

Strength and Muscle

4 weeks / 4 days per week

shh

Reviews

0 reviews

Week 1

Day 1

Squat

Main

6 x 75%

6 x 75%

6 x 75%

6 x 40%

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Day 2

Incline • Bench Press

Main

6 x 75%

6 x 75%

6 x 75%

6 x 40%

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Day 3

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended undefined Exercises

10 reps

Recommended undefined Exercises

10 reps

Day 4

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Week 2

Day 1

Squat

Main

4 x 80%

4 x 80%

4 x 80%

6 x 50%

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Day 2

Incline • Bench Press

Main

4 x 80%

4 x 80%

4 x 80%

6 x 50%

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Day 3

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended undefined Exercises

10 reps

Recommended undefined Exercises

10 reps

Day 4

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Week 3

Day 1

Squat

Main

3 x 85%

3 x 85%

3 x 85%

6 x 55.00000000000001%

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Day 2

Incline • Bench Press

Main

3 x 85%

3 x 85%

3 x 85%

6 x 55.00000000000001%

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Day 3

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended undefined Exercises

10 reps

Recommended undefined Exercises

10 reps

Day 4

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Week 4

Day 1

Squat

Main

2 x 90%

1 x 95%

2 x 90%

6 x 60%

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Legs Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Day 2

Incline • Bench Press

Main

2 x 90%

1 x 95%

2 x 90%

6 x 60%

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Day 3

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended Pull Exercises

10 reps

Recommended undefined Exercises

10 reps

Recommended undefined Exercises

10 reps

Day 4

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

12 reps

Recommended undefined Exercises

20 reps

Recommended undefined Exercises

12 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

Recommended Push Exercises

10 reps

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