# BWSF Push/Pull 4x

## Day A: Push

Pike Push Up · Dip (Parallel Bar) · Push-Up · Squat · Dead Bug · Reverse Hyperextension · Pallof Press

### Warmup


### Workout

- 3 × 5-8 Pike Push-Up (Elevated)
- 3 × 8-12 Dip (Parallel Bar)
- 3 × 8-12 Push-Up
- 3 × 8-15 Squat - Barbell

### Core

- 3 × 20-40s Dead Bug
- 3 × 12-15 Reverse Hyperextension - Bench
- 3 × 12-15 Pallof Press - Resistance Band


## Day B: Pull

Pull-Up · Row · Deadlift · Dead Bug · Reverse Hyperextension · Pallof Press

### Warmup


### Workout

- 5 × 5-8 Pull-Up
- 5 × 8-12 Row - Other
- 3 × 8-15 Deadlift - Barbell
- 3 × 20-40s Dead Bug
- 3 × 10-15 Reverse Hyperextension - Bench
- 3 × 12-15 Pallof Press - Resistance Band


## Workout Routine