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4-Day Push Pull Legs Workout Plan

This workout routine splits the week into push exercises on Mondays, pull exercises on Wednesdays, and leg exercises on Fridays. Each day focuses on 3 sets of 10-12 repetitions of various exercises for the targeted muscle groups, such as chest, shoulders, and triceps on Mondays; back and biceps on Wednesdays; and quads, hamstrings, and calves on Fridays. Core exercises like crunches and planks are also included on Wednesdays.

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Joshua Mariano
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173 views1 page

4-Day Push Pull Legs Workout Plan

This workout routine splits the week into push exercises on Mondays, pull exercises on Wednesdays, and leg exercises on Fridays. Each day focuses on 3 sets of 10-12 repetitions of various exercises for the targeted muscle groups, such as chest, shoulders, and triceps on Mondays; back and biceps on Wednesdays; and quads, hamstrings, and calves on Fridays. Core exercises like crunches and planks are also included on Wednesdays.

Uploaded by

Joshua Mariano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Wednesday (Pull)
  • Friday (Legs)
  • Monday (Push)

Monday (Push)

DB Press 3x10

Incline DB Press 3x10

Shoulder Press 3x10

Lateral Raise 3x12

Overhead DB Triceps Extension 3x12

Triceps Bar Pushdown 3x12

Wednesday (Pull)

Lat Pulldown 3x10

Cable Row 3x10

Dumbbell Bent Over Row 3x10

Barbell Curls 3x12

Hammer DB Curls 3x12

Crunches 3x12-20

Plank 3x1min

Friday (Legs)

Barbell Squats 3x10

Leg Press 3x10

Leg Extension 3x12

DB Romanian Deadlift 3x10

Leg Curls 3x12

Standing Calf Raises 3x12-20

Monday (Push) Wednesday (Pull) Friday (Legs)

DB Press 3x10 Lat Pulldown 3x10 Barbell Squats 3x10

Incline DB Press 3x10 Cable Row 3x10 Leg Press 3x10

Shoulder Press 3x10 Dumbbell Bent Over Row 3x10 Leg Extension 3x12

Lateral Raise 3x12 Barbell Curls 3x12 DB Romanian Deadlift 3x10

Overhead DB Triceps Extension 3x12 Hammer DB Curls 3x12 Leg Curls 3x12

Triceps Bar Pushdown 3x12 Crunches 3x12-20 Standing Calf Raises 3x12-20

Monday (Push) DB Press 3x10 Incline DB Press 3x10 Shoulder Press 3x10 Lateral Raise 3x12 Overhead DB Triceps Extension 3x12 T

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