{"id":26492,"date":"2021-08-31T23:13:35","date_gmt":"2021-08-31T23:13:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26492"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-day-push-pull-workout-routine","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/","title":{"rendered":"4-Day Push-Pull Workout Routine For Building Lean Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#What_Is_A_Push-Pull\" >What Is A Push-Pull?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#How_The_Push-Pull_Workout_Routine_4-Day_Split_Works\" >How The Push-Pull Workout Routine 4-Day Split Works<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#What_Are_The_Benefits_Of_A_Push-Pull_Workout_Routine\" >What Are The Benefits Of A Push-Pull Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Optimal_Recovery_Time\" >Optimal Recovery Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Increased_Muscle_Mass_Strength\" >Increased Muscle Mass &amp; Strength\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#A_Balanced_Physique\" >A Balanced Physique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Measurable_Progression\" >Measurable Progression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Simple_Training\" >Simple Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Tips_For_Maximizing_Your_Push-Pull_Workout\" >Tips For Maximizing Your Push-Pull Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Choose_The_Right_Weight\" >Choose The Right Weight\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Include_A_Variety_Of_Exercises\" >Include A Variety Of Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Prioritize_Nutrition_and_Sleep\" >Prioritize Nutrition and Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Foods_To_Eat_To_Build_Muscle\" >Foods To Eat To Build Muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Fiber\" >Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Carbohydrates\" >Carbohydrates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Foods_To_Avoid_When_Building_Muscle\" >Foods To Avoid When Building Muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Trans_And_Saturated_Fats\" >Trans And Saturated Fats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Highly_Processed_Foods\" >Highly Processed Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#Optimal_Sleep_For_Building_Muscle\" >Optimal Sleep For Building Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A push-pull workout routine is a great choice for anyone who wants to build muscle and become stronger, regardless of their fitness level. Compared to other workouts, the push-pull routine allows you to do shorter workouts that may be more suitable if your schedule is hectic.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">With this kind of workout, you may need access to resistance bands or a cable pulley system to increase the intensity of each exercise. This article explains everything you need to know about push-pull workouts, and offers a sample 4 day push-pull workout routine that you can use for building muscle.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Push-Pull\"><\/span><b>What Is A Push-Pull?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The push-pull <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-every-day\/\">workout<\/a> splits your body into two opposing muscle groups. Push movements are the ones in which you <a href=\"https:\/\/betterme.world\/articles\/push-up-progression\/\">push<\/a> something away from your body, such as when you bench press. Pull exercises involve pulling something towards your body, such as when you pull up on a pull up bar or do a back row exercise with resistance bands.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you train these muscles separately with each workout, it allows time for them to recover between workouts because they don&#8217;t experience as much physical stress. This is beneficial if you have a busy schedule and want to make sure that your body can recover quickly enough so that you still get results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_The_Push-Pull_Workout_Routine_4-Day_Split_Works\"><\/span><b>How The Push-Pull Workout Routine 4-Day Split Works<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your muscle groups are classified as either push or pull.\u00a0 The pull muscle tissue contracts when you pull the weight towards you in exercises that focus on the biceps, hamstrings, glutes, and back muscles. It then lengthens when the weight pulls away from the body. The push muscle tissue contracts when the weight is pushed away from you; it lengthens when you pull the weight towards you. Push muscle exercises focus on the quads, outer thighs, chest, shoulders, and triceps (<\/span><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is an example of a 4-day push and pull workout routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Upper body <a href=\"https:\/\/betterme.world\/articles\/push-ups-for-lower-chest\/\">push<\/a>\/lower body pull (e.g. chest presses, lateral raises, overhead presses)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Upper body pull\/lower body push (e.g. dumbbell pullovers, bicep curls, pull-ups, squats).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Upper body <a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\">push<\/a>\/lower body pull (Chest flies, single leg deadlifts, dumbbell snatches)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Upper body pull\/lower body push (barbell curls, single arm rows, elevated step ups)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-32553 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1024x576.jpg\" alt=\"4 day push pull workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_A_Push-Pull_Workout_Routine\"><\/span><b>What Are The Benefits Of A Push-Pull Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 4-day push-pull workout routine for beginners and pros can have these benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Optimal_Recovery_Time\"><\/span><b>Optimal Recovery Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the great benefits of the push-pull\u00a0routine is that it allows you to maximize your recovery time between workouts. Following a push-pull training regimen allows your muscles the full 72 hours it takes to recover before you train them again. This is because you can only train a major muscle group every 3 days (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is an improvement from traditional routines that involve training one body part per day i.e. chest one day, shoulders the next, triceps the day after, and so forth. While following this routine, you&#8217;re indirectly training many of the same body parts multiple days in a row, which may overstress your muscles with time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Muscle_Mass_Strength\"><\/span><b>Increased Muscle Mass &amp; Strength\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to build muscle and <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-a-push-up-burn\/\">increase strength<\/a>, then this kind of training program is a good choice for many people. The reason is because they allow your muscles to rest so that they can fully recover. At the same time, they involve some compound exercises, which are always among the best choices for building muscle (<\/span><a href=\"https:\/\/hrcak.srce.hr\/file\/156478\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_Balanced_Physique\"><\/span><b>A Balanced Physique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With push-pull <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-lean-muscle\/\">workouts<\/a>, you get an upper body that looks strong and powerful while also having legs and abdominals that look good. This is because both of these muscle groups are trained equally with this workout program (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3625793\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Measurable_Progression\"><\/span><b>Measurable Progression<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With push-pull <a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">training<\/a>, you can measure your progress based on the number of reps you\u2019re doing, as well as the weight that you\u2019re lifting with each. move. This is a good option if you want to know your results, but don\u2019t like having to work out with a personal trainer. You can see how far you\u2019ve come and how close your goal is.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"4 day push pull workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Simple_Training\"><\/span><b>Simple Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fitness doesn&#8217;t have to be overcomplicated. The 4-day push-pull workout routine bodybuilding brings you back to the basic mechanics of the muscle group movements and builds on it. Your routine is split into two categories\u2014the push and the pull\u2014it\u2019s easy to know what you should be working on.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Maximizing_Your_Push-Pull_Workout\"><\/span><b>Tips For Maximizing Your Push-Pull Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you get the most out of your 4-day push and pull workout routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Weight\"><\/span><b>Choose The Right Weight\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019re more likely to succeed if you start with a weight that is heavy enough to be challenging, but not impossible. You should feel as though you are able to do the recommended number of reps and sets for each workout before moving on. If it becomes too easy, then you need to increase your weights or choose some harder exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31332 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1024x576.jpg\" alt=\"4 day push pull workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Include_A_Variety_Of_Exercises\"><\/span><b>Include A Variety Of Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To maximize the benefits of push-pull training and avoid boredom, it&#8217;s best to include a variety of lifts in your routine. Do this by choosing different cable attachments and using dumbbells instead of barbells or vice versa. You can also switch up your routine by performing both unilateral and bilateral exercises using cables or dumbbells (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prioritize_Nutrition_and_Sleep\"><\/span><b>Prioritize Nutrition and Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building muscle is about more than lifting weights. Without proper nutrition and sleep, you are prone to injury, sickness, and poor progression toward building muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27539373\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><i><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\">Benefits Of Push Ups For Females: Reasons Why Women Should Push Up, Push Down, And Push Through It!<\/a><\/i><a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\">\u00a0<\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_To_Build_Muscle\"><\/span><b>Foods To Eat To Build Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In order to get the best results from working out and creating a muscle building program, you need to eat right. The foods that one eats can either enhance or hinder your muscle building goals. Here is how each of the food groups affects your body with the goal of attaining more lean muscle mass.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-32594 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1024x576.jpg\" alt=\"4 day push pull workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein builds muscles, aids in tissue repair after workouts, helps strengthen bones, increases metabolism and increases satiety levels which means that you feel full longer after eating and are less likely to snack. Protein also contains all of the amino acids necessary for muscle growth so it&#8217;s important to eat protein rich foods as frequently as possible throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Lean meats such as chicken, turkey, and beef, and fish are important because they provide a protein base for building muscles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fiber\"><\/span><b>Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber will make you feel full and it will digest slowly which means you stay fuller long after a meal, are less likely to snack on junk food, and it also aids in digestion of foods. If the goal is to decrease calories or weight loss surgery, then having an abundance of fiber rich foods such as bran cereal can help with this because your body cannot take in many calories from foods that have high fiber content (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"4 day push pull workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><b>Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetables are important for muscle building because they provide essential vitamins and minerals which in turn increase overall health and performance levels during exercise. Green vegetables like spinach, broccoli, green beans etc., contain antioxidants which allow muscles to rebuild faster after heavy lifting during workouts. They also contain trace elements which allow the blood to carry oxygen more efficiently which in turn increases endurance and overall performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><b>Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits are also an important part of a muscle building diet. Fruits have essential vitamins, minerals, and nutrients such as potassium and magnesium which help with regulating heart rate and contractions during heavy lifting exercises in the gym (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One fruit that is high in potassium is bananas. Potassium helps to regulate hydration levels so you can work out longer without feeling dehydrated because it regulates water uptake into muscle cells instead of leaving it on the outside where it causes cramping etc (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another food that is high in magnesium is almonds. Magnesium assists with exercise by converting carbohydrates into a usable form of energy for muscles rather than storing it as fat due to lack of energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates are the body&#8217;s primary source of fuel for workouts and muscle building (<\/span><a href=\"https:\/\/www.eatright.org\/fitness\/training-and-recovery\/building-muscle\/strength-building-and-muscle-mass\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Carbohydrates give energy which allows exercise to be done longer without getting tired as easily as well as allowing the body to generate more lean muscle mass because it provides essential micronutrients such as zinc, iron, magnesium etc., that assist with cell growth and development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole grains are a great source of carbohydrates, but they provide other benefits besides supplying the body with energy during workouts because whole grains contain B vitamins which can aid in weight loss surgery by suppressing appetite and increasing metabolism due to high fiber levels which also aids in digestion (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Complex carbs such as sweet potatoes contain large amounts of antioxidants that protect cells from damage such as those caused by free radicals, which in turn increase overall health and performance levels (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-32606 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1-1024x576.jpg\" alt=\"4 day push pull workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid_When_Building_Muscle\"><\/span><b>Foods To Avoid When Building Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These foods should be eaten in moderation, or avoided completely.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_And_Saturated_Fats\"><\/span><b>Trans And Saturated Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trans fat is a type of fat that inhibits muscle development because it raises cholesterol levels, while saturated fats are also bad for the body because they increase heart disease risk. Trans-fats are created during hydrogenation which makes liquid oils solid at room temperature. These trans-fats inhibit muscle growth in two ways, firstly due to its effect on cholesterol levels, secondly because trans-fats decrease testosterone production which is an important male hormone associated with muscle building (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7231579\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fats can be found in butter, lard etc., and these should be limited to about 1g per day total especially if the goal is to lose weight by reducing overall caloric intake. Fat should make up no more than 30% of daily calorie intake and a diet that consists of 20-25% total fat is best for minimizing saturated fat intake and maximizing nutrient absorption because the body absorbs nutrients better when it&#8217;s not overburdened with too many fats (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=85&amp;contentid=P00221\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Highly_Processed_Foods\"><\/span><b>Highly Processed Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Highly processed foods contain high amounts of trans-fats and saturated fats which can inhibit muscle growth so it&#8217;s important to avoid them when trying to build muscle. They also contain high fructose corn syrup which has been linked to obesity and cardiovascular disease because the body metabolizes it differently than regular sugar, converting more of it into fat instead of carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6146358\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Optimal_Sleep_For_Building_Muscle\"><\/span><b>Optimal Sleep For Building Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might be thinking, &#8220;I&#8217;ve trained hard every day this week, why haven&#8217;t my muscles gotten bigger? I always eat right too.&#8221; Well, bad news; one of the main reasons you&#8217;re not getting bigger muscles is because you are compromising your chances of making gains by limiting the quality and quantity of your sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The National Sleep Foundation recommends that adults between the ages of 26-64 get a minimum of 7-9 hours of sleep every night, but most people don&#8217;t meet this requirement (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few things you can do to improve your sleep (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit screen time before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid caffeine 6 hours before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make your room conducive for sleep &#8211; blackout curtains, right temperature.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid naps if you have trouble sleeping at night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take supplements to improve sleep quality (melatonin, 5-htp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is not a comprehensive list of things that can aid in sleep &#8211; find out what works for you!<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A four-day structured push\/pull workout program is likely to result in increased strength, better muscle mass, and a balanced physique for most people. However, it\u2019s always best to include a variety of workouts and get enough rest to avoid getting burned out in the long run.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Push_Pull_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.eatright.org\/fitness\/training-and-recovery\/building-muscle\/strength-building-and-muscle-mass\"><span style=\"font-weight: 400;\">4 Keys to Strength Building Building and Muscle Mass<\/span><\/a><span style=\"font-weight: 400;\"> (2021, eatright.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=85&amp;contentid=P00221\"><span style=\"font-weight: 400;\">Calculating Calories and Fat Grams<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., rochester.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><span style=\"font-weight: 400;\">Carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> (2021, clevelandclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">Dietary fiber: Essential for a healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">Effect of increased fruit and vegetable consumption on physical function and muscle strength in older adults<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.\"><span style=\"font-weight: 400;\">How Much Sleep Do We Really Need?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7231579\/\"><span style=\"font-weight: 400;\">Mechanisms of Action of trans Fatty Acids<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/hrcak.srce.hr\/file\/156478\"><span style=\"font-weight: 400;\">THE EFFECT OF TWO SEQUENCE PATTERNS IN RESISTANCE TRAINING ON STRENGTH, MUSCULAR ENDURANCE AND CIRCUMFERENCE IN NOVICE MALE ATHLETES<\/span><\/a><span style=\"font-weight: 400;\"> (2013, hrcak.srce.hr)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6146358\/\"><span style=\"font-weight: 400;\">The Hidden Dangers of Fast and Processed Food<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27539373\/\"><span style=\"font-weight: 400;\">Too little sleep and an unhealthy diet could increase the risk of sustaining a new injury in adolescent elite athletes<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3625793\/\"><span style=\"font-weight: 400;\">UPPER BODY PUSH AND PULL STRENGTH RATIO IN RECREATIONALLY ACTIVE ADULTS<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\"><span style=\"font-weight: 400;\">What is The Push\/Pull\/Legs Split Routine?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., aston.ac.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\">Whole Grains<\/a> (n.d., harvard.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A push-pull workout routine is a great choice for anyone who wants to build muscle and become stronger, regardless of their fitness level. Compared to other workouts, the push-pull routine allows you to do shorter workouts that may be more suitable if your schedule is hectic. With this kind of workout, you may need access [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":26498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-26492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Day Push-Pull Workout Routine For Building Lean Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"The 4 day push pull workout routine is quite effective for optimal recovery. Here&#039;s what you need to know to get started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Day Push-Pull Workout Routine For Building Lean Muscle\" \/>\n<meta property=\"og:description\" content=\"The 4 day push pull workout routine is quite effective for optimal recovery. Here&#039;s what you need to know to get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_257723017.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"4-Day Push-Pull Workout Routine For Building Lean Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\"},\"wordCount\":2383,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_257723017.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A push-pull workout routine is a great choice for anyone who wants to build muscle and become stronger, regardless of their fitness level. Compared to other workouts, the push-pull routine allows you to do shorter workouts that may be more suitable if your schedule is hectic.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With this kind of workout, you may need access to resistance bands or a cable pulley system to increase the intensity of each exercise. This article explains everything you need to know about push-pull workouts, and offers a sample 4 day push-pull workout routine that you can use for building muscle.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Push-Pull?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The push-pull <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-every-day\/\\\">workout<\/a> splits your body into two opposing muscle groups. Push movements are the ones in which you <a href=\\\"https:\/\/betterme.world\/articles\/push-up-progression\/\\\">push<\/a> something away from your body, such as when you bench press. Pull exercises involve pulling something towards your body, such as when you pull up on a pull up bar or do a back row exercise with resistance bands.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you train these muscles separately with each workout, it allows time for them to recover between workouts because they don't experience as much physical stress. This is beneficial if you have a busy schedule and want to make sure that your body can recover quickly enough so that you still get results (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How The Push-Pull Workout Routine 4-Day Split Works<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Your muscle groups are classified as either push or pull.\u00a0 The pull muscle tissue contracts when you pull the weight towards you in  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\",\"url\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\",\"name\":\"4-Day Push-Pull Workout Routine For Building Lean Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_257723017.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The 4 day push pull workout routine is quite effective for optimal recovery. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"4-Day Push-Pull Workout Routine For Building Lean Muscle - BetterMe","description":"The 4 day push pull workout routine is quite effective for optimal recovery. 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Here's what you need to know to get started.","og_url":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_257723017.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d"},"headline":"4-Day Push-Pull Workout Routine For Building Lean Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/"},"wordCount":2383,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_257723017.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A push-pull workout routine is a great choice for anyone who wants to build muscle and become stronger, regardless of their fitness level. Compared to other workouts, the push-pull routine allows you to do shorter workouts that may be more suitable if your schedule is hectic.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">With this kind of workout, you may need access to resistance bands or a cable pulley system to increase the intensity of each exercise. This article explains everything you need to know about push-pull workouts, and offers a sample 4 day push-pull workout routine that you can use for building muscle.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Push-Pull?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The push-pull <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-every-day\/\">workout<\/a> splits your body into two opposing muscle groups. Push movements are the ones in which you <a href=\"https:\/\/betterme.world\/articles\/push-up-progression\/\">push<\/a> something away from your body, such as when you bench press. Pull exercises involve pulling something towards your body, such as when you pull up on a pull up bar or do a back row exercise with resistance bands.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you train these muscles separately with each workout, it allows time for them to recover between workouts because they don't experience as much physical stress. This is beneficial if you have a busy schedule and want to make sure that your body can recover quickly enough so that you still get results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><b>How The Push-Pull Workout Routine 4-Day Split Works<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Your muscle groups are classified as either push or pull.\u00a0 The pull muscle tissue contracts when you pull the weight towards you in  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/","url":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/","name":"4-Day Push-Pull Workout Routine For Building Lean Muscle - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_257723017.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The 4 day push pull workout routine is quite effective for optimal recovery. 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