Welcome to your 4-day push-pull-legs workout plan! This split targets all major muscle groups for balanced growth and recovery. Push day focuses on chest, shoulders, and triceps; pull day on back and biceps; legs day on lower body. Consistency and progressive overload are key. Let's get started!

Day 1: Push

Bench Press

Sets: 4

Reps: 6-12

Seated Overhead Press (Dumbbell)

Sets: 4

Reps: 6-12

Chest Fly (Machine)

Sets: 3

Reps: 12-15

Lateral Raise (Cable)

Sets: 3

Reps: 12-15

Triceps Dips

*If you need to build up strength first, use the assisted triceps dip if you have access to one.

Reps: 3

Sets: Failure

Triceps Pushdown (Cable - Straight Bar)

Sets: 3

Reps: 8-12

Day 2: Pull

Seated Row (Cable)

Sets: 4

Reps: 8-12

Bent Over Row (Barbell)

Sets: 4

Reps: 8-12

Bent Over One Arm Row (Dumbbell)

Sets: 4

Reps: 8-12

Bicep Curl (Barbell)

Sets: 3

Reps: 8-12

Preacher Curl (Barbell)

Sets: 3

Reps 8-12

Day 3: Legs

Squat (Barbell)

Sets: 4

Reps: 6-12

Leg Extension (Machine)

Sets: 4

Reps: 8-12

Lying Leg Curl (Machine)

Sets: 3

Reps: 8-12

Seated Calf Raises

Sets: 4

Reps: 12-15

Day 4: Full Body

Leg Press

Sets: 4

Reps: 8-12

Lat Pulldown (Cable)

Sets: 4

Reps: 8-12

Incline Bench Press (Dumbbell)

Sets: 4

Reps: 8-12

Overhead Press (Barbell)

Sets: 4

Sets: 8-12

Overhead Triceps Extension (Dumbbell)

Sets: 4

Reps: 8-12

Hammer Curl (Dumbbell)

Sets: 4

Reps: 8-12