New Push/Pull+Legs 4 day Split

Unlock your strength with this dynamic 6-week New Push/Pull+Legs 4-Day Split program, designed for those ready to elevate their training. Each week, you’ll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups while maximizing recovery. Perfect for garage gym enthusiasts, this program combines effective supersets and varied rep ranges to build muscle and increase endurance. Commit to just four days a week and watch your progress soar as you sculpt a stronger, more powerful physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Shoulder Warm-Up

Bench Press (Barbell)

Dip (Weighted)

Lu Raise

Tricep Pushdown (Cable)

Hanging Knee Raise

Clean (Barbell)

Squat (Barbell)

Speed Bench

Bench Press (Close Grip)

Standing Shoulder Press (Dumbbell)

Pull-Up (Weighted)

Hang Clean

Deadlift (Barbell)

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