Push/Pull Program (4-Days)

Plan Details

The Push/Pull Program (4-Days) routine by JefitTeam is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This advanced, 4-day split offers plenty of work for each of your major muscle groups. This is an up... Read More

This advanced, 4-day split offers plenty of work for each of your major muscle groups. This is an upgrade from the intermediate version of a similar program. In this plan, though, the volume of work (sets x reps x load) has been increased in each training session. You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (80-minutes) that focuses on a combo push/pull, upper body workout. Your goal is to perform each set using 75-85 percent of your 1-RM depending on your current fitness level. The program template looks like this: Day 1: Pull day (Back/Bicep/Core) includes 8 exercises/62-minute session. Day 2: Push day (Chest/Shld/Core) includes 7 exercises/63-minute session. Day 3: Leg day includes 5 exercises 47-minute session. Day 4: Push/Pull combo includes 8 exercises/66-minute session. Rest - 24-48 hrs and repeat Stay Strong Together, MICHAEL WOOD, CSCS Jefit