For lifters aiming to increase strength and muscle mass without having to train 5–6 days a week, the four-day push–pull workout split may be a terrific choice. This is a well-liked and efficient muscle-building regimen that enables lifters to train a muscle more frequently, integrate harder compound lifting, and recuperate in between sessions.
Push/pull/ is a training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves’ w/ abs) on the next day.
1. Works Out the Majority of Muscle Groups at Least Twice Weekly
You can work out four times each week and train different muscle groups twice a week by adopting a push-pull split. You only train the muscle once a week when using different workout splits, such as training legs one day, chest and back another, arms the third, and shoulders the fourth. Because it is practically impossible (or extremely inefficient) to fit all of your weekly training volume for a muscle onto one day, exercising a muscle directly at least twice a week is essential if you want to gain muscle mass. By increasing your workout frequency, you'll be able to work the muscle more effectively and frequently while lowering your risk of injury and overly sore muscles.
2. Enables Regular Barbell Strength Lift Training
You could theoretically train the bench press, squat, and deadlift twice weekly in addition to your weekly training session for each exercise. For instance, you might perform trap bar deadlifts and barbell Romanian deadlifts in the same week as front and back squats, bench press, and flat dumbbell bench. For those who want to maximize their strength without having to spend more than five days in the gym, the push-pull training split is fantastic.
3. Makes certain you build up enough training volume for muscle growth
One of the most important aspects influencing muscle growth is training volume (the total number of excellent work sets per week). Aiming to work muscle groups directly with at least 12-16 total sets per week, and even up to 20-24 total sets, is a common goal for lifters who train four times a week (in specific training phases). To that end, lifters should try to train a muscle directly with 8–12 total sets during a single session because doing more than that frequently denotes low-quality work or doing it for the sake of "doing more." This is why working out a muscle group at least twice a week (and sometimes even three or four times) is far superior to doing so just once.
Below you will find sample workout splits. For best results, choose the one that works best for your schedule.
This workout split is ideal if you do not want to train on the weekends.
Monday: Push A
Tuesday: Pull A
Thursday: Push B
Friday: Pull B
This workout split is ideal if you want to maximize your rest between sessions to allow for more recovery.
Monday: Push A
Wednesday: Pull A
Friday: Push B
Saturday: Pull B
Any variation works well, however having an off day here and there can help you if you recover between sessions.
Push Day Workout A:
Front Squat: 5 sets of 5-10 reps
Barbell Bench Press: 5 sets of 5-10 reps
Hack Squat or Leg Press: 3 sets of 5-10 reps
Dip: 3 sets of 5-10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Cable Triceps Pushdown: 4 sets of 10-15 reps
Push Day Workout B:
Hack Squat: 4 sets of 10-15 reps
Barbell Incline Bench Press: 4 sets of 10-15 reps
Leg Extension: 4 sets of 10-15 reps
Dumbbell Fly: 4 sets of 10-15 reps
Dumbbell Shoulder Press: 4 sets of 15-20 reps
Cable Rope Overhead Triceps Extension: 4 sets of 15-20 reps
Pull Day Workout B:
Assisted Wide Grip Pull Up: 4 sets of 10-15 reps
Good Morning: 4 sets of 10-15 reps
Bent Over Barbell Row: 4 sets of 10-15 reps
Seated Leg Curl: 4 sets of 15-20 reps
Hammer Curl: 4 sets of 10-15 reps
Walking Lunge: 3 sets of 20-30 steps