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4 Day Push/Pull/Legs/Arms
by Cody T.
59 athletes joined
Program Description
4 day push/pull/legs/arms split with the goal of gaining size in a home gym.
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 11, 2024 02:55
Last Edited
Jun 11, 2024 04:29
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9