Unleash your strength with the Push Pull 4 Days program, designed for those ready to elevate their training over five weeks. This four-day split focuses on compound and isolation movements to maximize muscle growth and enhance overall strength. Each session combines targeted exercises like barbell squats and incline bench presses, ensuring a balanced approach to both push and pull movements. Perfect for gym-goers looking to challenge themselves and see real results!

This 4-day training program is designed for those lifters who want to build strength, size, and improve muscular balance. The program targets all major muscle groups across the week with a smart push-pull split. Expect progressive overload, balanced volume, and enough recovery to optimize gains. Ideal for those looking to take their physique and performance to the next level

Push Pull 4 Days ( liban )

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Preacher Hammer Curl

Tuesday 

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Flat Dumbbell Press

Shoulder Press (Machine)

Lateral Raise (Machine)

Thursday 

Lat Pulldown

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Incline Curl (Dumbbell)

Rear Delt Fly (Cable)

Incline Hammer Curl (Dumbbell)

Friday

Bench Press (Paused)

Incline Chest Press (Machine)

Chest Fly (Cable)

Seated Wide-Grip Row (Cable)

Face Pull

Monday

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