4 DAY SPLIT (PPUL)

4 days per week - strength training. 
10k steps, 100 push ups on Rest Days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up

REST

Cardio

Incline Bench Press (Barbell)

Bench Press (Barbell)

Dip (Bodyweight)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

TRICEPS

Kettlebell Swing

Abs Crunch (Bodyweight)

CHEST & TRICEPS

Pull-Up (Bodyweight)

Seated Row (Machine)

Barbell Row

Lat Pulldown

Straight Arm Pulldown

Hammer Curl

Bicep Curl (Barbell)

Reverse Abs Crunch (Bodyweight)

BACK & BICEPS

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

CHEST

BACK

Tricep Extension (Cable)

Bicep Curl (Cable)

Hanging Leg Raise

UPPER (Shoulder focused)

Squat (Barbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

Hamstring Curl

LEGS

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