The key to any workout routine is consistency and progression. You need to be lifting heavier weights and working out more frequently in order to see results. This is where the 4 day push/pull workout routine comes in. This type of workout is designed to help you build muscle quickly by working out specific muscle groups two days in a row, followed by a day of rest. This allows your muscles to recover while still getting a good amount of work in. If you’re looking for a workout routine that will help you build muscle fast, then this is the one for you. Read on to learn more about how the 4 day push/pull workout routine can help you achieve your fitness goals.
Table of Contents
What is a Push/Pull Workout?
A push/pull workout is a type of workout routine that focuses on alternating between two different types of exercises. The first type of exercise is a pushing movement, such as the bench press, overhead press, or squat. The second type of exercise is a pulling movement, such as the lat pulldown, row, or deadlift.
4 Day Push/Pull Workout Routine is beneficial because it allows you to work both the muscles that are responsible for pushing movements (e.g. chest, shoulders, and legs) and the muscles that are responsible for pulling movements (e.g. back and arms). This makes it an effective way to build overall muscle strength and size.
When designing a 4 Day Push/Pull Workout Routine, it’s important to choose exercises that complement each other. For example, you wouldn’t want to pair a chest exercise with another chest exercise (push-ups with bench press) because this would overwork the muscles in your chest and could lead to injury. Instead, you would want to pair a chest exercise with a back exercise (push-ups with rows), which would provide a more balanced workout routine.
The Benefits of a push pull Workout
There are many benefits to a 4 Day Push/Pull Workout Routine. For one, it helps to build both strength and endurance. It also helps to improve coordination and balance. Additionally, a push/pull routine can help to prevent injuries by working opposing muscle groups.
Another benefit of a 4 Day Push/Pull Workout Routine is that it can help to increase muscle size. This is because when you work for one muscle group, the other group is able to rest and recover. This allows you to work for each muscle group harder, which can lead to increased muscle size.
Finally, a push/pull workout routine is a great way to add variety to your workouts. By mixing up your exercises, you can keep your lower body guessing and avoid boredom. This will help you stay motivated and stick with your workout plan in the long run.
How to do 4-day push-pull workout
A 4-day push-pull workout routine is a great way to train your muscles efficiently and effectively. Here’s how to do a push/pull workout:
1. Choose a weight that you can lift for 10-12 repetitions.
2. Perform 5-6 sets of the following exercises:
a. Chest press
b. Seated row
c. Shoulder press
d. Lat pulldown
e. Biceps curl
f. Triceps extension
3. Rest for 1-2 minutes between each set.
The 4 Day Push/Pull Workout Routine
Push days are all about working the muscles that help you move something heavy from point A to point B. This could be a chest press, shoulder press, or squat.
Pull days focus on muscle growth or bodybuilding that helps you bring something heavy towards you. This includes exercises like chin-ups, rows, and deadlifts.
Here’s a 4-day split that hits each muscle group twice per week:
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Push
Day 5: Pull
Day 6: Rest
Day 7: Rest
Upper Body Push Exercises
Upper-body push exercises are a great way to work the muscles in your upper body. Dumbbells are a great tool to use for these exercises, as they allow you to target specific muscle groups. Push day is a great day to focus on upper body exercises, as you can really work the muscles in your chest, shoulders, and arms. Body push exercises are also great for working the core muscles in your body. Pull day is a great day to focus on lower body exercises, as you can really work the muscles in your legs and butt.
Are There Drawbacks To A 4 Day Push-Pull Split?
While a 4 day push-pull split can be an effective way to build muscle, there are some drawbacks to this type of routine. First, it can be difficult to maintain proper form on all of the exercises when you are working out 4 days per week. Second, this type of split can be monotonous and boring after a while. Finally, it is important to make sure that you are getting enough rest and recovery between workouts, which can be difficult to do when you are working out 4 days per week. Get Your Push Pull Legs Training workout program Now.
FAQs
Is this enough volume for true muscle building?
Yes, this is enough volume for true muscle building. You need to do at least 3 sets of 8-12 reps for each exercise, and you should be doing a variety of different exercises that target all the major muscle groups. If you’re not seeing results after a few weeks, you may need to increase the volume or intensity of your workouts.
4 day push pull workout routine upper body?
A 4-day push-pull workout routine is a great way to get upper body strength and definition. This type of routine works the muscles in your chest, back, shoulders, and arms. By alternating between pushing and pulling motions, you can target different muscle groups each day. This routine is perfect for those who are looking to improve their upper body strength and definition.
Is 4-Day Workout Splits Effective?
There is a lot of debate on whether or not 4 day split are effective. Some people swear by them, while others find them to be too much work with not enough results. There is no clear answer, but it seems that for most people, 4-day workout splits are at least somewhat effective. They may not be the best possible option, but they can still produce results.
What exactly is a push-pull workout split?
A push-pull workout split is a type of training split where you alternate between days where you focus on “push” exercises, which are typically compound exercises that work your chest, shoulders, and triceps, and “pull” exercises, which are typically compound exercises that work your back and biceps. This type of split is often used by bodybuilders and other strength athletes as it allows for more targeted training and can help to prevent imbalances.
Conclusion
The 4 day push/pull workout routine is an excellent way to gain muscle mass quickly. By focusing on compound exercises that work multiple muscle groups, you can efficiently use your time in the gym to achieve maximum results. In addition, by alternating between days of pushing and pulling movements, you can give your muscles ample time to recover in between workouts. This ensures that you are able to come back stronger each time and continue making progress toward your goals. Give this workout a try and see for yourself how effective it can be!
