You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4
you will have your longest session (80-minutes) that focuses on a combo push/pull upper body workout.
Program template looks like this:
Day 1: Pull day (Back/Bicep/Core)
Day 2: Push day (Chest/Shld/Core)
Day 3: Legs
Day 4: Push/Pull Combo
Rest - 24-48 hrs and repeat
Day 1
Workout 1: Pull
Exercise Name
Muscle
Timer
Reps
Sets
Barbell Deadlift
Back
60 sec
8
3
Wide Grip Lat Pulldown
Back
60 sec
8
3
Cable Seated Row
Back
60 sec
8
3
Barbell Preacher Curl
Abs
60 sec
8
3
T
Day 2
Dumbbell Spider Curl
Abs
60 sec
8
3
Barbell Curl
Abs
60 sec
8
3
Machine Ab Crunch
Abs
60 sec
8
3
Cable Crunch
Abs
60 sec
8
3
Cable Wood Chops
Abs
60 sec
8
3
Muscle
Timer
Reps
Sets
Barbell Bench Press
Abs
60 sec
8
3
Barbell Incline Bench Press
Abs
60 sec
8
3
Dumbbell Fly
Abs
60 sec
8
3
Workout 2: Push
Exercise Name
T
Day 3
Barbell Shoulder Press
Abs
60 sec
8
3
Barbell Military Press
Abs
60 sec
8
3
Dumbbell Arnold Press
Abs
60 sec
8
3
Barbell Ab Rollout
Abs
60 sec
8
3
Seated Leg Tuck
Abs
60 sec
8
3
Muscle
Timer
Reps
Sets
Prisoner Squat
Upper Legs
60 sec
10
1
Hack Squat
Upper Legs
60 sec
10
4
Barbell Squat
Upper Legs
120 sec
8
4
Workout 3: Legs
Exercise Name
T
Barbell Single Leg Squat
Upper Legs
60 sec
8
3
Abs
60 sec
12,10,8,6
4
Muscle
Timer
Reps
Sets
Barbell Bent-Over Row
Abs
60 sec
8
3
Close Grip Front Lat Pulldown
Abs
60 sec
8
3
Pull-Up
Abs
60 sec
8,6,6
3
Dumbbell Bench Press
Abs
60 sec
8
3
Dumbbell Incline Bench Press
Abs
60 sec
8
3
Dumbbell Fly
Abs
60 sec
10
3
Reverse Hyper on Flat Bench
Day 4
Workout 4: Push/Pull
Exercise Name
T
Barbell Standing Press Behind The Neck
Abs
60 sec
8
3
Barbell Push Press
Abs
60 sec
6
3
Dumbbell Bicep Curl
Abs
60 sec
8
2
Barbell Wide Grip Biceps Curl
Abs
60 sec
8
3
Dip Machine
Triceps
60 sec
10
2
Machine Assisted Dip
Triceps
60 sec
10
2
Download Workoutghts reserved.