#4 Day Push Pull Split Routine

The Best Workout Split💪🏽🏋🏻 If you’re only training each muscle group once, hate to break it to you… it SUCKS for actual GAINZ so instead do this: 🏋🏻Day 1: PUSH 🏋🏻Day 2: PULL 🏋🏻Day 3: LEGS 😴Day 4: REST 🏋🏻Day 5: UPPER 🏋🏻Day 6: LEGS & ARMS 😴Day 7: REST SAVE & try this split for maximized gains without isolating muscle groups.🚀 FOLLOW for more fitness tips.🫡 #workoutroutine #workoutsplit #pushpulllegs #pushpullgrind #muscle #musclebuilding #healthandfitness #personaltrainer #strengthtraining #busymom #busydad #businessowner #smarttraining #gains

PUSH PULL LEGS SPLIT SERIES PULL DAY WORKOUT ROUTINE 1st Pull Day Exercises - 1-Bent Over Barbell Rowing / Chest Supported T - Bar Rowing 2-Single Arm Lat Pull Down 3-Reverse Pec Deck Fly 4-Preacher Curl 5-Rope Hummer Curl 6-Wrist Curl 7-Reverse Wrist Curl 2nd Pull Day Exercises 1-Seated Rowing 2-Neutral Grip Weighted Pull Up 3-Reverse Pec Deck Fly 4-Incline Dumbbell Curl 5-Rope Hummer 6-Wrist Curl 7-Dumbbell Rotation 8-10 Sets Of Back In Every Session 4-6 Sets Of Biceps 3-5 Sets Of Forearms Total Sets In Both Sessions - Back = 16-22 Sets Biceps = 10-14 Sets Forearms = 8-12 Sets . . . . #gym #gymlife #gymmotivation #body #bodybuilding #fit #fitness @fitlife #workout #workoutmotivation #exercise #physique #reel

Lots of people enjoy a 4 day training split, my approach is a full body push followed by a full body pull, rest then followed by a full body upper by a full body lower 💪🏼 . . . . . #trending #réel #trendingreels #fitnessmotivation #fitness #motivation #motivationalquotes #fitfam #4daysplit #gymprogress #transformation #weightlossjourney #weightloss #fitfam #explorepage #fyp #dubai #dubaipt

You’re not training each muscle group frequently enough to drive real growth. Here’s a smarter 5 day split to optimise muscle development: Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Back & arms Day 6: Shoulders & legs Day 7: Rest Comment PLAN and we’ll send you the full structure to get started.

⬇️ 5x/Week Workout Split ⬇️ Day 1 - Push: Chest & Shoulders & Triceps Day 2 - Pull: Back & Biceps Day 3 - Legs: Quads & Glutes & Calves Day 4 - Rest Day 5 - Upper: Chest & Shoulders & Back & Arms Day 6 - Lower: Hamstrings & Calves Day 7 - Rest

NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪 Here’s my new 4 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥 Day 1️⃣ Upper 1 Day 2️⃣ Lower 1 Day 3️⃣ Upper 2 Day 4️⃣ Lower 2 😴 When to Rest: I recommend resting after each Lower day but this split can be flexible. If resting in the way suggested above doesn’t suit you and your lifestyle then: Aim to hit 2 upper workouts and 2 lower workouts per week and slot the rest days in around your schedule. #workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout

Working smarter > Working harder Structure is key Here’s a structured workout split to maximise growth Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Chest / Back / Arms Day 6: Shoulders / Legs Day 7: Rest If you want access to the full plan, comment “PLAN”, and I’ll send it

Numbers are exercises, 2-3 sets per exercise, and take every set to failure. Don’t train like a 🐱, eat your protein, and sleep 8 hours a night this split will help you put on mass. This is the split I will be using to start 2026. Send this to your gym bro to get on the same split. I made this split because I feel like big legs are pointless unless you want to be a pro bodybuilder. All it does is make finding pants impossible. I still hit them 1x a week because there are benefits to hitting legs and I also don’t want them to be disproportionately small. #gym #fitness #motivation #workoutsplit

My 3 Favorite Lifting Splits: Split 1: 6 Day Split Day 1 - Legs Day 2 - Chest & Back Day 3 - Shoulders & Arms Day 4 - Legs Day 5 - Push Day 6 - Pull This is my current split and probably my all time favorite split. It is a ARNOLD + Legs/Push/Pull Split which combines my 2 favorite splits into one. 6 training days which is fun because I like lifting as well as the ability to hit every muscle 2x a week and spread out compound exercises throughout the week. Split 2: 5 Day Split Day 1 - Legs Day 2 - Push Day 3 - Pull Day 4 - Legs Day 5 - Upper Another goated split. 5 days with 2 rest days taken as needed. Allows you to hit every muscle group 2x a week and get some variety with the full upper days, push days and pull days. Split 3: 4 Day Split Day 1 - Lower Day 2 - Upper Day 3 - Lower Day 4 - Upper Great 4 day split structure to hit everything 2x a week and prioritize building strength. 3 rest days a week to allow for more recovery throughout the week. I’ve done all of these splits in the past and they all have their advantages based on your training goals. At the end of the day there is no perfect split: find what makes sense for you and your goals and just train hard. @rawnutrition @revivemd [code DYLAN] @gymshark [code DSHAN10] Training Plans & 1-on-1 Coaching in bio YouTube Channel “Dylan Shannon” #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #healthylifestyle #lifestyle #love #gymlife #gymmotivation #sport #gymshark #rawnutrition

Here’s a proper 6-day Push–Pull–Legs (PPL) split 🔥 Balanced for muscle growth + strength, suitable for intermediate level (gym). ⸻ 🔴 DAY 1 – PUSH (Chest • Shoulders • Triceps) Chest 1. Barbell Bench Press – 4×6–8 2. Incline Dumbbell Press – 3×8–10 3. Cable / Pec Deck Fly – 3×12–15 Shoulders 4. Dumbbell Lateral Raise – 4×12–15 5. Overhead Shoulder Press (DB/BB) – 3×8–10 Triceps 6. Rope Pushdown – 3×10–12 7. Overhead Triceps Extension – 3×12–15 ⸻ 🔵 DAY 2 – PULL (Back • Biceps • Rear Delts) Back 1. Pull-ups / Lat Pulldown – 4×8–12 2. Barbell Row – 3×8–10 3. Seated Cable Row – 3×10–12 Rear Delts 4. Face Pulls – 3×12–15 Biceps 5. Barbell Curl – 3×8–10 6. Hammer Curl – 3×10–12 ⸻ 🟢 DAY 3 – LEGS (Quads • Hamstrings • Glutes • Calves) 1. Barbell Squat – 4×6–8 2. Leg Press – 3×10–12 3. Romanian Deadlift – 3×8–10 4. Leg Curl – 3×12–15 5. Leg Extension – 3×12–15 6. Standing Calf Raise – 4×12–20 ⸻ 🔴 DAY 4 – PUSH (Variation / Volume Focus) Chest 1. Incline Barbell Press – 4×6–8 2. Dumbbell Flat Press – 3×10–12 3. High-to-Low Cable Fly – 3×12–15 Shoulders 4. Arnold Press – 3×8–10 5. Lateral Raise (Drop Set) – 3×15–20 Triceps 6. Skull Crushers – 3×8–10 7. Rope Pushdown – 3×12–15 ⸻ 🔵 DAY 5 – PULL (Thickness Focus) Back 1. Deadlift – 3×5 2. T-Bar Row – 3×8–10 3. One-Arm Dumbbell Row – 3×10–12 Rear Delts 4. Reverse Pec Deck – 3×12–15 Biceps 5. Preacher Curl – 3×10–12 6. Cable Curl – 3×12–15 ⸻ 🟢 DAY 6 – LEGS (Hamstring & Glute Focus) 1. Front Squat / Hack Squat – 4×6–8 2. Walking Lunges – 3×12 steps/leg 3. Stiff-Leg Deadlift – 3×8–10 4. Seated Leg Curl – 3×12–15 5. Hip Thrust – 3×8–10 6. Seated Calf Raise – 4×15–20 ⸻ 🟡 DAY 7 – REST / Active Recovery Light cardio, stretching, mobility 🙌 #gymreel #asthetic #fyppp GymMotivation | FitnessJourney | WorkoutRoutine | MuscleBuilding | StrengthTraining | BodyTransformation | HealthyLifestyle | NoDaysOff |

My 6 DAY TRAINING SPLIT🚨 read caption & save for more details. Comment for more details.🫂♾️ Day 1: Chest, Shoulders, Triceps, 🔴 3 Chest Movements, 2 Shoulder Movements; 2 Tricep Movement. Day 2: back & bis; 🔴4 back movements, 1 delts ,2 bicep Day 3: Legs & Abs; 🔴3 Quad Movements, 2 Hamstring Movements, 1 calf movement, 2 Ab Movements Day 4: PUSH 🔴3 chest movements 2 Shoulders ,2 Tricep Movement Day 5: PULL 🔴4 Back Movements, 1 delts,2 biceps. Day 6: Legs; 2-3 Quad Movements, 2-3 Hamstring Movements,1 calfs and abs ⚠️ Do cardio 15- 20 mins after workout 🔴(treadmill incline 15 speed 4-4.5) Or 🔴( Cycle or cross trainer 15-20 mins ) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #gym #gymmotivation #gymrat #anime #fitnessmotivation #fitness #workout #workouts #splits #push #pull #legs #daily #reels #trendingreels #bodybuilding #hyderabad #cbummotivation #pose #naturalbodybuilding #gnc #musclegain

4 Day Training Split✅ Push Pull Legs and abs Upper body For daily muscle gain/fat loss tips follow me.