Push Pull 4 Day U/L Stratified

Shared By : nharford
Frequency : 3 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
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Day 1 Push, Lower Heavy
Exercise Name Muscle Timer Reps Sets Track
Barbell Squat Barbell Squat

Upper Legs

240 sec 5 5 Progress Chart
Barbell Military Press Barbell Military Press

Shoulders

90 sec 8 4 Progress Chart
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

90 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

90 sec 8 3 Progress Chart
Seated Calf Raise Seated Calf Raise

Lower Legs

60 sec 8 3 Progress Chart
Triceps Pushdown V Bar Triceps Pushdown V Bar

Triceps

60 sec 8 3 Progress Chart
Day 2 Pull, Upper Heavy
Exercise Name Muscle Timer Reps Sets Track
Barbell Deadlift Barbell Deadlift

Back

240 sec 8 5 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

120 sec 8 3 Progress Chart
Barbell Shrug Barbell Shrug

None

90 sec 8 3 Progress Chart
Weighted Pull Ups Weighted Pull Ups

Back

120 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

120 sec 8 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

120 sec 6 3 Progress Chart
Day 4 Push, Upper Heavy
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

None

180 sec 5 5 Progress Chart
Hack Squat Hack Squat

Upper Legs

120 sec 8 3 Progress Chart
Dumbbell Standing Press Dumbbell Standing Press

Shoulders

120 sec 8 3 Progress Chart
Cable Lower Chest Raise Cable Lower Chest Raise

Chest

90 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

90 sec 8 3 Progress Chart
Cable Tricep Extension Cable Tricep Extension

Triceps

90 sec 8 3 Progress Chart
Day 5 Pull, Lower Heavy
Exercise Name Muscle Timer Reps Sets Track
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

180 sec 5 5 Progress Chart
Barbell Shrug Barbell Shrug

Shoulders

90 sec 8 3 Progress Chart
Cable Elevated Rows Cable Elevated Rows

Back

90 sec 8 3 Progress Chart
Weighted Pull Ups Weighted Pull Ups

Back

90 sec 8 3 Progress Chart
Dumbbell Incline Curl Dumbbell Incline Curl

Biceps

90 sec 8 3 Progress Chart
Cable Rope Face Pull Cable Rope Face Pull

Shoulders

60 sec 8 3 Progress Chart