Best PUSH PULL Split | Full 4 Day Hypertrophy Program Explained

Here is a full 4 day hypertrophy program based on the push pull split. This is a moderate volume, modified full body split program that typically would be set up as:

Push day: quads/calves/chest/shoulders/triceps
Pull day: glutes/hamstrings/back/biceps

This split combines some advantages of doing full body workouts with a push pull legs split type of set up (PPL).

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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

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#PushPullSplit #HypertrophyProgram #DrSwole

[Ak-qnqc]

Dr.Swole back with an another insane program 💯

[richardtrass]

There’s no single best split but I highly rate push pull. I currently run a very similar program to this one except lower volume. So only one squat and chest press exercise per session and only one curl exercise per session. The great thing is you can do this split 4 times a week or even 6 times. Or you can do 4 sessions with a 5th session for extra work on focus areas. Like do extra biceps, triceps and side delts on the 5 th day for example. That would deal with your concern around arms coming after compounds on the first 4 days.

I genuinely think push pull is better than upper lower. Just more balanced.

Hard to fault your template on this one. I prefer lower volume for the pressing and squats but that’s personal I like your extra side delts volume.

Great stuff!

[mauricecooper]

Definitely LOOKS like the best training split. You're awesome, dude!💪 Will be working this in.👍

[Breizheker]

My only issue is that the lower back will take a beating
But it is a matter of adapting the program for this specific issue
Ex : push 1- squat / pull 1- leg curls / push 2- lunges / pull 2- deadlift
It seem a very good alternativ for poeple having a chaotic work schedule but not liking the upper lower split

[srhtlb]

This helped me so much thank you! I'm currently at a back-legs-shoulders-arms schedule, but I don't see much results... Don't know what I'm doing wrong LOL. Trying this schedule next time! :)

[KebapRocker]

Let‘s say I did this plan for 4-5 months while bulking, how should I adjust the plan while cutting afterwards?
Thank you very much for the plan, this is exactly what I was looking for!

[danielkunert]

hey man, great split! But what about back-shoulder and traps? 💪🏼

[Simon-ogvy]

6 times a week push pull here but do leg exercises at the end not beginning as in focus on top torso

[Zugmaschine]

Nice Split. But the Legpress in the second Trainingday(Pull), is not a Hacksquat, how you name it, or?

[Smogytho]

Hey man, you should do a 5 day bro/science split
It would be pretty cool :
Chest/Triceps
Back/Biceps
Legs
Shoulders
Arms day

[ZeroRonin]

I’ve been cutting for while ready for my holiday, do I need to do a diet break right before holiday? as I would have metabolic adaptations, not sure if I will gain significant amount of fat, or no need and can hop straight into that holiday surplus 😅?

[thiagf]

Great program, but what about abs? Also, How can I fit this program goign to the gym monday to friday only?

[ytkrow]

I have been doing this for 2 weeks now. : i have 2 big issues with it.
1. I have been reading that upright row is not so good and bit injury prone. Can i substitute with the lat pull down. Is that a correct substitute? Please advise. i would be highly grateful.

2. I have tried and tried, but weighted chinup is too difficult for me. What can i substitute it with.

Background of my gym journey: I was boxing for the last 6 months and have recently got a wrist injury, because of which I have wrist adduction, so I decided to switch to hypertrophy ppl or phul type of program for the next 6 month. And I really want to stick to it for 6 months before i do any changes in it.

[sattarkhan]

Men's physique workout split, more emphasis on upper body. Less volume on leg day @dr.swole, only one day for legs in a 6 day workout split

[aakashkapoor]

Dr I have a question, can I do single arm db rows(gripped as meadow rows) instead of meadow rows fir the back?
I love meadow rows but my gym only has those thick barbells. Cant feel my back with those..
Thanks

[deeveek]

Hey man, can you post a link to your excel? Thanks! :)

[jdramirezl]

With the con you mentioned getting to the Biceps/Triceps at the end of each day, couldn't we solve this be changing one with the other? Say, biceps on push and triceps on pull? Thanks!

[franmi]

Hi DrSwole. Why you don't count Chin Ups as biceps volume aswell?

[mattc]

Great job what if you squat and half sore glutes and gotta do pull the next day

[mattisthebest]

When going from a top set of for example 85kg would you just lower to 80kg for the remaining sets?