Level 4
Gym · Push / Pull / Legs
💪 LVL 4

Push · Pull · Legs Split

3-day rotation: hit it once a week as a base, or twice for LVL 6. Compound first, isolation last, abs to close out Pull.

3
Days
19
Moves
2-5'
Rest / set

Day 1 · Push

6 Moves

Chest, shoulders, triceps — heaviest compound first.

Chest
Video · Demo1
▶
Bench Press
3 × 8-10⏱3 min rest

Bar to mid-chest, elbows ~70°. Drive feet, squeeze blades, full lockout.

Video · Demo2
▶
Incline Press
3 × 10-12⏱3 min rest

30-45° bench. Hits upper chest — the missing piece for most lifters.

Shoulders
Video · Demo3
▶
Shoulder Press
3 × 10-12⏱3 min rest

Dumbbells or barbell, seated. Press straight up, don't flare past 90°.

Video · Demo4
▶
Lateral Raises
3 × 12-15⏱2 min 30 rest

Slight forward lean, lead with elbows. Light weight, perfect form.

Triceps
Video · Demo5
▶
Overhead Triceps Extension
3 × 10-12⏱2 min 30 rest

Elbows tucked by the ears. Full stretch — that's where the long head grows.

Video · Demo6
▶
Single-Arm Triceps Pushdown
3 × 10-12⏱2 min 30 rest

Cable + D-handle. Lock elbow at your side, full extension, 1-sec squeeze.

Day 2 · Pull

6 Moves

Back width, back thickness, biceps — abs to finish.

Back
Video · Demo1
▶
Lat Pulldown
3 × 8-10⏱3 min rest

Pull elbows down and back, not the bar. Chest up, slight lean back.

Video · Demo2
▶
Close-Grip Rows
3 × 10-12⏱3 min rest

V-grip handle, row to the belly button. Squeeze the mid-back, no shoulder shrug.

Video · Demo3
▶
Upper Back Rows
3 × 10-12⏱3 min rest

High-elbow rowing (chest-supported or cable). Hits rear delts + rhomboids.

Biceps
Video · Demo4
▶
Preacher Curls
3 × 10-12⏱2 min 30 rest

Full stretch at the bottom, no momentum. Pause 1 second at the top.

Video · Demo5
▶
Hammer Curls
3 × 10-12⏱2 min 30 rest

Neutral grip. Brachialis + forearms — adds visual arm width.

Abs Finisher
Abs · Demo6
▶
Cable Crunches
3 × 12-15⏱2 min rest

Kneel facing the cable, rope behind the head. Crunch with the abs, not the hips.

Day 3 · Legs

7 Moves

Posterior chain heavy, then quads, then the small stuff.

Video · Demo1
▶
Stiff-Leg Deadlift
3 × 6-8 ⏱3-5 min rest Hamstrings · Glutes · Lower Back

Hinge at the hips, soft knees. Bar travels close to the legs.

Video · Demo2
▶
Leg Press
3 × 8-10 ⏱3 min rest Quads

Feet shoulder-width, controlled descent to ~90° knee bend. Don't lock out hard.

Video · Demo3
▶
Leg Curl
3 × 10-12 ⏱2 min 30 rest Hamstrings

Slow eccentric — 3 seconds down beats fast reps.

Video · Demo4
▶
Leg Extensions
3 × 10-12 ⏱2 min 30 rest Quads

Squeeze at the top for 1 second. No swinging.

Video · Demo5
▶
Hip Adductors
3 × 10-12 ⏱2 min 30 rest Adductors

Squeeze the inner thigh on the way in. Full ROM both directions.

Video · Demo6
▶
Hip Abductors (optional)
3 × 10-12 ⏱2 min 30 rest Glutes

Glute med isolation. Sit upright, push knees out, no torso lean.

Video · Demo7
▶
Calf Raises
3 × 10-12 ⏱2 min rest Calves

Full stretch at the bottom, 1-second peak squeeze.