This 4-day push pull legs split with cable chest exercises is designed to help you build strength, fix imbalances, and sculpt a well-rounded physique—all with a smart, easy-to-follow plan.
 |
| sample 4-day push pull legs cable chest |
Highlight-Key-Points :
- Push pull legs is one of the most effective workout splits.
- Cable chest exercises provide constant tension and better chest activation.
- Single-arm variations help fix imbalances.
- A 4-day routine balances growth and recovery.
- Cable angles allow you to target upper, mid, and lower chest.
Sample 4-Day Push Pull Legs Cable Chest Workout That Actually Builds Muscle,
Looking for the perfect sample 4-day push pull legs cable chest workout? Discover how to structure your split with cable chest moves for maximum muscle growth and balanced strength.
Why Choose a Push Pull Legs Split?
The push pull legs (PPL) workout split is one of the most effective and popular routines in the fitness world. It divides training into three categories:
By training 4 days a week, you can cover all muscle groups while getting enough rest. Adding cable chest exercises ensures constant tension on the chest, which helps improve growth and definition.
Highlight: The push pull legs split is simple, flexible, and effective for long-term gains.
Day 1 – Push (Chest, Shoulders & Triceps)
Start strong with presses and finish with targeted cable work.
- Barbell Bench Press – 4x6–8
- Incline Dumbbell Press – 3x8–10
- Single Arm Cable Chest Fly – 3x12–15
- Overhead Press – 3x8–10
- Triceps Rope Pushdowns – 3x12–15
Highlight: The single arm cable fly helps balance chest strength and improves mind-muscle connection.
Day 2 – Pull (Back & Biceps)
Strengthen your pulling muscles for balance and posture.
- Pull-Ups or Lat Pulldown – 4x6–10
- Barbell Bent-Over Row – 3x8–10
- Face Pulls (cables) – 3x12–15
- Single Arm Dumbbell Row – 3x10–12
- Barbell Curl – 3x8–10
- Incline Dumbbell Curl – 3x10–12
Day 3 – Legs (Quads, Hamstrings, Glutes & Core)
Leg day builds overall strength and athletic power.
- Barbell Back Squat – 4x6–8
- Romanian Deadlift – 3x8–10
- Bulgarian Split Squat – 3x10–12
- Leg Press – 3x12–15
- Standing Calf Raises – 4x15–20
- Cable Woodchoppers (core) – 3x12–15 each side
Highlight: Core work with cables adds stability and strength beyond just leg training.
Day 4 – Extra Push (Chest Focus with Cables)
This bonus day prioritizes chest development with cable variations.
- Incline Cable Press (single arm) – 3x10–12
- Low to High Cable Fly (single arm) – 3x12–15
- High to Low Cable Fly (single arm) – 3x12–15
- Push-Ups (to failure) – 3 sets
- Overhead Triceps Extension – 3x10–12
Highlight: Adding an extra chest-focused day ensures full development of upper, mid, and lower pecs.
Pro Tips for Cable Chest Training
- Control the movement—don’t let the cable snap back.
- Adjust pulley heights to target upper, mid, and lower chest.
- Perform single-arm versions to correct imbalances.
- Always keep your core tight to avoid twisting.
Highlight: Small changes in cable angle can completely shift which part of the chest you’re working.
Final Thoughts
This sample 4-day push pull legs cable chest workout balances strength, recovery, and targeted muscle development. By combining heavy compound lifts with cable isolation work, you’ll not only build size but also achieve symmetry and definition.
Highlight: Consistency, control, and proper form are the keys to seeing results from this plan.
Also See : Get Fitness
ReadMore information for sample 4-day push pull legs cable chest
_________________________________________________________
Tag : #PushPullLegs #CableChestWorkout #StrengthTraining #MuscleBuilding #WorkoutPlan #FitnessTips
#Visit NurpurHealthcaretips !