4 day push pull rest legs upper

**4 day push pull rest legs upper** is an 18-week bodybuilding program designed for intermediate to advanced lifters, focusing on building strength and size through a structured push pull legs upper routine. With 18 sessions spread throughout the program, each workout lasts approximately 90 minutes and targets major muscle groups. You'll engage in a variety of exercises, such as the Incline Bench Press and Chest Fly, utilizing full gym equipment to maximize your gains. Get ready to push your limits and achieve impressive results!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Dip (Assisted)

Chest Fly (Machine)

Shoulder Press (Machine)

Decline Sit Up (Bodyweight)

Push Day

Pull-Up (Assisted)

Seated Wide-Grip Row (Cable)

Hyperextension

Rear Delt Fly (Cable)

Pull Day

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Calf Raise (Machine)

Leg Day

Lat Pulldown

Chest Press (Machine)

Seated Row (Machine)

Face Pull

Lateral Raise (Machine)

Preacher Curl (Machine)

Upper Day

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