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.