4 days a week, 4-day cycle, Outrep Pro
Push/Pull 4-day
Four days, push and pull twice, legs split between them.
Two push days (chest, shoulders, triceps and quads) and two pull days (back, biceps, hamstrings and glutes). The A days lead with the barbell lifts on 6-10 double progression; the B days repeat the pattern with dumbbells, cables and machines on 8-12.
Pro
Push A
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Back Squat | 3 × 6 | 6–10, then +5 kg | 3 min |
| Overhead Press | 3 × 6 | 6–10, then +2.5 kg | 2 min |
| Leg Extension | 3 × 8 | 8–12, then +5 kg | 90 s |
| Triceps Pushdown | 3 × 8 | 8–12, then +5 kg | 90 s |
Pull A
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 × 6 | 6–10, then +5 kg | 3 min |
| Barbell Row | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Pull-Up | 3 × 6 | 6–10, then +2 kg | 2 min |
| Lying Leg Curl | 3 × 8 | 8–12, then +5 kg | 90 s |
| Barbell Curl | 3 × 8 | 8–12, then +2 kg | 90 s |
Push B
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Incline Dumbbell Bench Press | 4 × 8 | 8–12, then +2 kg | 2 min |
| Leg Press | 3 × 8 | 8–12, then +5 kg | 2 min |
| Dumbbell Shoulder Press | 3 × 8 | 8–12, then +2 kg | 2 min |
| Cable Fly | 3 × 8 | 8–12, then +5 kg | 90 s |
| Overhead Cable Extension | 3 × 8 | 8–12, then +5 kg | 90 s |
Pull B
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 × 8 | 8–12, then +5 kg | 3 min |
| Lat Pulldown | 4 × 8 | 8–12, then +5 kg | 2 min |
| Seated Cable Row | 3 × 8 | 8–12, then +5 kg | 2 min |
| Face Pull | 3 × 8 | 8–12, then +5 kg | 90 s |
| Hammer Curl | 3 × 8 | 8–12, then +2 kg | 90 s |
The progression rule in plain words
- Double progression (6–10, 8–12): start at the bottom of the range. Some set short of the top: same weight, beat each set by a rep. Every set at the top and the session was not brutal (average RPE at or under 8.5): add the exercise’s increment and every set goes back to the bottom. Brutal: same weight, same reps, own it.
- Days cycle in order; after the last day the first comes round again. Home shows “Next up”, the day’s name, and “Day 2 of 4, week 1” and how many targets there are to beat.
- Only completed working sets count. Warm-ups and drop sets never move the target.
Start this program in Outrep
Home → Programs → Start. The next day’s routine is pre-loaded with its rest times and rules; from the second session every set has a target.
Not installed yet? Get the app first, then come back to this page.
This program is in the Pro library. Free accounts can start the three free programs; your first three workouts run with Pro on either way.