4 DAY SPLIT (PPUL) - Refined

4 days per week - strength training. 
10k steps, 200 push ups on Rest Days.

4 days per week - strength training. 
10k steps, 100 push ups on Rest Days. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up

Walk

REST

Cardio

Chin-Up (Bodyweight)

Decline Crunch

Bent Over Row (Dumbbell)

Lat Pulldown

Back Extension

Deadlift (Barbell)

Hammer Curl

Bicep Curl (Barbell)

Kettlebell Swing

BACK & BICEPS

Pull-Up (Bodyweight)

Abs Crunch (Bodyweight)

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Dip (Bodyweight)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

TRICEPS

CHEST & TRICEPS

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Squat (Barbell)

Leg Press (45 Degrees)

Trap Bar Deadlift

Lunge (Barbell)

Seated Calf Raise

LEGS

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Shoulder Press (Dumbbell)

Ring Dip

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Face Pull

Skull Crusher (Barbell)

Shrug (Dumbbell)

UPPER (Shoulder focused)

Military Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

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