4 day 40 min Push / Pull / Legs Workout

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Experience Intermediate (2-3 years)
Time 44 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Push Day
  • Pull Day
  • Legs Day
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Description


Day 1 - Push

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Pull

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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Lever Seated Leg Curl demonstrationPlay Lever Seated Leg Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 6 - Full Body

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Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Chin-up demonstrationPlay Chin-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/19/2021, UTC


Last Updated: 10/19/2021, UTC

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