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Workout Routine
Free
4 Day Split Push/ Pull Legs
by tombiz190@gmail.com
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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Light
Moderate
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Very High
Workouts
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Day 1: Legs, Back, Biceps
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
leg curl
4 sets
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
leg press
4×12
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
leg extension
4 sets
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
bent over row
3×12
Start
in App
close grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
close grip lat pulldown
3×12
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
seated cable row
3×12
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
rear delt fly
3×12
Start
in App
Bicep Blaster
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
Bicep Blaster
4×12
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
hammer curl
3×24
Start
in App
Calf raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
+
amrap
100 sec
2
–
–
20
+
amrap
100 sec
3
–
–
20
+
amrap
100 sec
Calf raises
3×20+
Start
in App
Day 2: Chest, Shoulders, Triceps
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
66% TM
17 lbs
12
40 sec
2
83% TM
21 lbs
12
100 sec
3
–
–
12
+
amrap
100 sec
4
–
–
12
+
amrap
100 sec
5
–
–
12
+
amrap
100 sec
incline bench press
5×12+
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
overhead press
3×12
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
4
–
–
12
+
amrap
100 sec
bench press
4×12+
Start
in App
front raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
front raise
3×12
Start
in App
cable crossover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
cable crossover
3×12
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
tricep pushdown
4×12
Start
in App
Bench dips
Start
in App
Set
Reps
Rest time
1
20
+
amrap
100 sec
2
20
+
amrap
100 sec
3
10
+
amrap
100 sec
Bench dips
3 sets
Start
in App
Day 4: Back, Legs, Biceps
sumo deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
sumo deadlift
5×12
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec
leg curl
4 sets
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
dumbbell row
3×12
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
lunge
3×24
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec
leg extension
4 sets
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
seated incline curl
4×12
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
hammer curl
4×12
Start
in App
Calf raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
+
amrap
100 sec
2
–
–
20
+
amrap
100 sec
3
–
–
20
+
amrap
100 sec
Calf raises
3×20+
Start
in App
Day 5: Chest, Shoulders, Triceps
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
66% TM
17 lbs
12
100 sec
2
66% TM
17 lbs
12
100 sec
3
83% TM
21 lbs
12
100 sec
4
–
–
12
+
amrap
100 sec
5
–
–
12
+
amrap
100 sec
6
–
–
12
+
amrap
100 sec
bench press
6×12+
Start
in App
Sholder Press Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
Sholder Press Machine
3×12+
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
incline bench press
3×12
Start
in App
seated overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
seated overhead press
3×12+
Start
in App
Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Chest Press
3×12
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
skull crushers
3×12
Start
in App
Bench dips
Start
in App
Set
Reps
Rest time
1
20
+
amrap
100 sec
2
20
+
amrap
100 sec
3
10
+
amrap
100 sec
Bench dips
3 sets
Start
in App