4-Day Push Pull Legs Program
4-Day Push Pull Legs Program is a 4-day hypertrophy workout program focused on muscle and strength. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training.
What is the 4-Day Push Pull Legs Program?
4-Day Push Pull Legs Program is a 4-day hypertrophy workout program focused on muscle and strength. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press
- Incline Dumbbell Press
- Overhead Press
- Lateral Raise
- Triceps Pressdown
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Pull-Up
- Barbell Row
- Lat Pulldown
- Preacher Curl
- Face Pull
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Back Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Calf Raise
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Incline Bench Press
- Chest-Supported Row
- Machine Press
- Cable Row
- Arms
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
How to use it
- Main movement patterns
- Focused training volume
- Accessory exercises
- Progress gradually
Who it is for
People looking for a structured 4-day hypertrophy routine focused on muscle and strength.
Goal
Muscle and strength
Progression
Progress major movements first, then add accessory reps or load as recovery allows.
Accuracy note
Gym Log original 4-day PPL-inspired template, not an official prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 4-Day Push Pull Legs Program
How many days per week is the 4-Day Push Pull Legs Program?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 4-Day Push Pull Legs Program for?
People looking for a structured 4-day hypertrophy routine focused on muscle and strength.
Can I track the 4-Day Push Pull Legs Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.