Certainly! Below is a four-day per week push and pull gym training program. This program alternates between push and pull exercises to ensure balanced muscle development and optimal recovery. **Day 1: Push** 1. **Barbell Bench Press:** 4 sets x 8-10 reps 2. **Incline Dumbbell Press:** 3 sets x 10-12 reps 3. **Shoulder Press (Barbell or Dumbbell):** 4 sets x 8-10 reps 4. **Tricep Dips:** 3 sets x 10-12 reps 5. **Lateral Raises:** 3 sets x 12-15 reps 6. **Push-ups:** 3 sets x max reps (bodyweight) **Day 2: Pull** 1. **Deadlifts:** 4 sets x 6-8 reps 2. **Pull-ups or Lat Pulldowns:** 3 sets x 8-10 reps 3. **Seated Cable Rows:** 4 sets x 8-10 reps 4. **Face Pulls:** 3 sets x 12-15 reps 5. **Barbell Bicep Curls:** 3 sets x 10-12 reps 6. **Hammer Curls:** 3 sets x 10-12 reps **Day 3: Push** 1. **Incline Barbell Bench Press:** 4 sets x 8-10 reps 2. **Dumbbell Shoulder Press:** 3 sets x 10-12 reps 3. **Dumbbell Flyes:** 3 sets x 10-12 reps 4. **Tricep Pushdowns:** 3 sets x 10-12 reps 5. **Front Raises:** 3 sets x 12-15 reps 6. **Tricep Overhead Extension:** 3 sets x 10-12 reps **Day 4: Pull** 1. **Barbell Rows:** 4 sets x 8-10 reps 2. **Chin-ups or Assisted Pull-ups:** 3 sets x 8-10 reps 3. **Single Arm Dumbbell Rows:** 3 sets x 10-12 reps per arm 4. **Barbell Shrugs:** 3 sets x 10-12 reps 5. **Concentration Curls:** 3 sets x 10-12 reps 6. **Reverse Curls:** 3 sets x 10-12 reps **Notes:** - Warm up adequately before starting each workout with light cardio and dynamic stretches. - Rest for 60-90 seconds between sets for hypertrophy goals, and 2-3 minutes for strength goals. - Adjust weights according to your strength and experience level, aiming for fatigue within the prescribed rep range. - Focus on proper form throughout each exercise to prevent injury and maximize effectiveness. - Incorporate progressive overload by gradually increasing weights or reps over time for continued progress.