Free personalized workout plan

4 Day PPLF Muscle Growth Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

61 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout provides ample volume and intensity while also giving you a enough time to recover and live a balanced life. The first three workouts in this program follow a Pull, Push, and Leg sp

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Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

61 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout provides ample volume and intensity while also giving you a enough time to recover and live a balanced life. The first three workouts in this program follow a Pull, Push, and Leg sp

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Push Day

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ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
4 sets5 reps60s
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets5 reps60s
3A. Plyometric Push Up4 sets12 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets12 reps60s
4. Face Pull
Face Pull
3 sets12 - 15 reps60s
5. Tricep Dips
Tricep Dips
3 sets10 reps60s

Date Created: 5/27/18, 8:23 PM


Last Updated: 9/12/20, 9:39 PM

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