Best 4-Day Push-Pull Workout Routine For Men

Best 4-Day Push-Pull Workout Routine For Men

Staff Writer
7 minute read

Best 4-Day Push-Pull Workout Routine For Men

Are you looking for one of the fastest and easiest ways to see results at the gym? If you want to maximize your workouts and get the most bang for your buck, then you need to start implementing push-pull workouts into your routine. Push-pull exercises alternate between pushing and pulling exercises to work the pushing muscles, which are the quads, chest, shoulders, and triceps, and the pulling muscles, which consist of the hamstrings, back, and biceps. In this article, we will take a deep dive into this training principle and give you all the information you need to start training like a pro.

What is a push-pull training routine?

The push-pull split is one of the simplest and most successful training methods ever created. Push-pull training, which categorizes all weight-training exercises into one of two categories—pushing movements or pulling actions—is a popular technique used by high-performance athletes such as competitive bodybuilders.

Pushing exercises begin with the weight close to the body and use force to push it away. Pulling movements start with the weight away from the body and end with you pulling the weight towards you. Since the chest, shoulders, quadriceps, and triceps are the pushing muscles, a typical push day includes exercises for these muscles. And on a typical pull day, the back, biceps, hamstrings, and traps are all worked out. 

To be a little more specific, though, we must acknowledge that many activities don't actually fit the definition of either a push or a pull exercise. For instance, the exercises leg extension, leg curl, biceps curl, triceps extension, lateral raise, and fly are all considered to be pulling exercises rather than pushing workouts. They are what we would call angular movements. In other words, the movement takes the form of an arc rather than a straight line. Because they only involve one joint, these exercises are always isolation exercises. Multiple joints must cooperate to push or lift a weight in a straight line. As a result, push and pull exercises always include many joints.

However, we'll categorize them all as pushing or pulling workouts for the sake of convenience. For instance, even if the movement isn't linear, we'll classify biceps curls and lying leg curls as pulling exercises because the weight begins farther from the body and moves closer to it. We'll also classify triceps and leg extensions as pushing motions because the load is pushed away from the body after beginning closer to it.

How to start your push-pull routine

Split training, super setting, or both are incorporated into push-pull exercises. Alternatively, you can exercise both push and pull motions on the same day by alternating in the form of a superset or taking a break between sets. This method ensures that training is distributed evenly among the main muscle parts and provides for the proper rest of muscle groups between workouts. Alternatively, if time is a concern and you want to develop muscular balance, you could finish all of the sets of a push exercise before switching to a pull exercise, or vice versa.

Most basic push-pull training regimens are divided into three main training days. The chest and triceps are the main focus on the first day (the push day). The back and biceps muscles are the main areas of focus on the second day (the pull day). The leg and shoulder muscles are worked out on the final day. Because each body area gets at least three days to recover, this schedule allows for tough workouts.

Why should you start a push-pull routine?

There are so many benefits to following a push-pull exercise routine. Some of the most significant advantages include the following:

  • Faster Recovery Period

The push-pull exercise program has many advantages, one of which is that it maximizes your recuperation time between exercises. When you stick to a push-pull exercise routine, your muscles have the full 72 hours to heal before you work them again. 

This is an upgrade over conventional exercises that entail working out one body area per day, such as the chest one day, the shoulders the next, the triceps the following, and so on. By performing these exercises, you're essentially exercising the same muscle groups every day, which could cause your muscles to get overworked over time.

  • Increased strength and muscle mass

This workout regimen is an excellent option for many who wish to gain strength and muscle. The rationale is that it gives your muscles a chance to rest so they can heal completely. It also incorporates some complex exercises, which are consistently among the best options for developing muscle.

  • Better Physique

Push-pull exercises help you develop a strong, athletic-looking upper body and attractive legs and abdominals. This is because each muscle group receives equivalent training during this exercise regimen.

  • Measurable Progress

With push-pull training, you can gauge your progress by counting the reps you complete and the weight you lift with each exercise. This is an excellent choice if you want to know your results but don't want to work with a personal trainer. You can check your progress and how close you are to reaching your goals.

  • Easy to do!

It's not necessary to overcomplicate fitness. The 4-day push-pull exercise program takes you back to the fundamental mechanics of the actions of the muscle groups and builds on them. You can easily identify what you should focus on because your routine is divided into two categories: the push and the pull.

Tips for getting the most out of your push-pull workout

Here are some pointers to make the most of your four-day push-and-pull workout schedule:

Pick The Correct Weight

Start with a weight that is heavy enough to be difficult yet is still manageable, and you'll be more likely to succeed. Before continuing, make sure you can complete the prescribed amount of reps and sets for each exercise. You should choose a more challenging activity or use heavier weights if the workout gets too simple.

Include Several Different Exercises

Mixing up your exercises is the greatest way to get the most out of push-pull training and prevent boredom. Use various cable attachments and dumbbells instead of barbells or vice versa to accomplish this. By practicing unilateral and bilateral exercises with cables or dumbbells, you can change up your regimen and add a lot of variety to your routine.

Prioritize nutrition and sleep

Lifting weights is only one aspect of muscle development. You are more likely to become sick, get injured, and make poor progress in building muscle if you don't get enough nourishment and proper sleep.

The 4-Day Push-Pull Workout Routine

Monday: Upper body push/lower body pull (e.g., chest presses, lateral raises, overhead presses)

Tuesday: Upper body pull/lower body push (e.g., dumbbell pullovers, bicep curls, pull-ups, squats). 

Wednesday: Rest

Thursday: Upper body push/lower body pull (Chest flies, single leg deadlifts, dumbbell snatches)

Friday: Upper body pull/lower body push (barbell curls, single arm rows, elevated step-ups)

If you are looking to make maximum gains and mix up your workouts, a push-pull routine might be exactly what you need to succeed. This program is easy to follow and provides excellent results in the fastest amount of time. Along with putting in the effort at the gym, be sure to fuel your body correctly to get the muscle growth you want to see. A great way to do this is by enlisting the help of Clean Eatz Kitchen. 

Clean Eatz Kitchen takes the hassle out of meal prep and allows you to focus on more important things than spending hours in the kitchen. By preparing healthy, wholesome meals, Clean Eatz Kitchen gives your body the fuel it needs to smash out even the most difficult training sessions. We deliver ready-to-eat meals right to your door. Visit our website today and choose from a wide variety of meal plans to best fit your unique needs.

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