| ### Beginner Routine 1 | |
| **Day 1: Push** | |
| 1. Overhead Dumbbell Press, 10 - 15 reps, 2 sets | |
| 2. Tricep Pushdowns, 7 - 10 reps, 3 sets | |
| 3. Dumbbell Lateral Raises, 5 - 8 reps, 3 sets | |
| 4. Pec Deck, 5 - 10 reps, 4 sets | |
| 5. Incline Dumbbell Press, 6 - 9 reps, 3 sets | |
| 6. Barbell Bench Press, 9 - 14 reps, 4 sets | |
| 7. Overhead Dumbbell Extensions, 10 - 14 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Single Arm Rows, 5 - 10 reps, 3 sets | |
| 2. Pull-Ups, 8 - 13 reps, 4 sets | |
| 3. Dumbbell Curls, 10 - 12 reps, 2 sets | |
| 4. Hammer Curls, 6 - 8 reps, 2 sets | |
| 5. Seated Cable Rows, 8 - 12 reps, 2 sets | |
| 6. Reverse Pec Deck, 7 - 10 reps, 2 sets | |
| 7. Barbell Shrugs, 10 - 12 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Leg Extensions, 8 - 12 reps, 2 sets | |
| 2. Hamstring Curls, 6 - 8 reps, 2 sets | |
| 3. Standing Calf Raises, 8 - 11 reps, 4 sets | |
| 4. Bodyweight Squats, 9 - 12 reps, 3 sets | |
| 5. Glute Bridges, 7 - 10 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Barbell Bench Press, 6 - 10 reps, 3 sets | |
| 2. Overhead Dumbbell Extensions, 6 - 8 reps, 2 sets | |
| 3. Overhead Dumbbell Press, 9 - 12 reps, 3 sets | |
| 4. Incline Dumbbell Press, 5 - 7 reps, 2 sets | |
| 5. Pec Deck, 10 - 15 reps, 4 sets | |
| 6. Tricep Pushdowns, 8 - 11 reps, 3 sets | |
| 7. Dumbbell Lateral Raises, 8 - 11 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Single Arm Rows, 6 - 8 reps, 4 sets | |
| 2. Face Pulls, 8 - 11 reps, 3 sets | |
| 3. Reverse Pec Deck, 8 - 13 reps, 3 sets | |
| 4. Pull-Ups, 5 - 7 reps, 2 sets | |
| 5. Hammer Curls, 10 - 12 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Bodyweight Squats, 8 - 13 reps, 2 sets | |
| 2. Goblet Squats, 5 - 10 reps, 3 sets | |
| 3. Glute Bridges, 6 - 11 reps, 2 sets | |
| 4. Standing Calf Raises, 8 - 11 reps, 4 sets | |
| 5. Leg Extensions, 5 - 10 reps, 4 sets | |
| 6. Leg Press, 9 - 13 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 1 | |
| **Day 1: Push** | |
| 1. Cable Lateral Raises, 8 - 11 reps, 4 sets | |
| 2. Tricep Pushdowns, 5 - 7 reps, 4 sets | |
| 3. Dumbbell Bench Press, 10 - 15 reps, 3 sets | |
| 4. Military Press, 7 - 9 reps, 2 sets | |
| 5. Incline Barbell Press, 9 - 13 reps, 4 sets | |
| 6. Dumbbell Lateral Raises, 5 - 10 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Rear Delt Flyes, 9 - 13 reps, 4 sets | |
| 2. Preacher Curls, 9 - 14 reps, 4 sets | |
| 3. Face Pulls, 5 - 8 reps, 3 sets | |
| 4. T-bar Rows, 5 - 7 reps, 2 sets | |
| 5. Pull-Ups, 6 - 10 reps, 2 sets | |
| 6. Bent Over Rows, 5 - 9 reps, 3 sets | |
| 7. Reverse Curls, 5 - 8 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Leg Press, 8 - 11 reps, 3 sets | |
| 2. Lunges, 10 - 15 reps, 2 sets | |
| 3. Squats, 6 - 10 reps, 3 sets | |
| 4. Romanian Deadlift, 5 - 9 reps, 4 sets | |
| 5. Hamstring Curls, 10 - 15 reps, 4 sets | |
| 6. Leg Extensions, 8 - 10 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Skull Crushers, 6 - 11 reps, 3 sets | |
| 2. Cable Lateral Raises, 9 - 12 reps, 3 sets | |
| 3. Dumbbell Bench Press, 10 - 12 reps, 2 sets | |
| 4. Tricep Pushdowns, 7 - 9 reps, 3 sets | |
| 5. Incline Barbell Press, 9 - 14 reps, 2 sets | |
| 6. Dumbbell Lateral Raises, 6 - 11 reps, 2 sets | |
| 7. Dumbbell Pullover, 6 - 11 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Cable Curls, 5 - 10 reps, 3 sets | |
| 2. Face Pulls, 7 - 9 reps, 3 sets | |
| 3. Pull-Ups, 9 - 14 reps, 4 sets | |
| 4. Bent Over Rows, 10 - 15 reps, 4 sets | |
| 5. Rear Delt Flyes, 10 - 14 reps, 4 sets | |
| 6. T-bar Rows, 8 - 10 reps, 4 sets | |
| 7. Reverse Curls, 9 - 14 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Sitting Calf Raises, 8 - 13 reps, 2 sets | |
| 2. Squats, 8 - 12 reps, 4 sets | |
| 3. Hamstring Curls, 10 - 15 reps, 4 sets | |
| 4. Lunges, 6 - 9 reps, 4 sets | |
| 5. Leg Extensions, 9 - 13 reps, 2 sets | |
| 6. Romanian Deadlift, 6 - 9 reps, 2 sets | |
| 7. Leg Press, 5 - 7 reps, 4 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 1 | |
| **Day 1: Push** | |
| 1. Dumbbell Lateral Raises, 6 - 10 reps, 2 sets | |
| 2. Incline Dumbbell Press, 8 - 10 reps, 2 sets | |
| 3. Cable Lateral Raises, 6 - 11 reps, 4 sets | |
| 4. Skull Crushers, 9 - 12 reps, 2 sets | |
| 5. Chest Flyes, 5 - 10 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Deadlifts, 6 - 10 reps, 2 sets | |
| 2. Incline Curls, 5 - 10 reps, 2 sets | |
| 3. Single Arm Pulldowns, 8 - 12 reps, 3 sets | |
| 4. Bent Over Rows, 9 - 14 reps, 2 sets | |
| 5. Hammer Curls, 6 - 9 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Squats, 9 - 12 reps, 2 sets | |
| 2. Leg Extensions, 6 - 10 reps, 4 sets | |
| 3. Standing Calf Raises, 9 - 14 reps, 4 sets | |
| 4. Sitting Calf RaisesSitting Hamstring Curls, 7 - 12 reps, 4 sets | |
| 5. Hip Thrust, 7 - 9 reps, 4 sets | |
| 6. Bulgarian Split Squats, 5 - 10 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Skull Crushers, 10 - 14 reps, 2 sets | |
| 2. Chest Flyes, 8 - 12 reps, 4 sets | |
| 3. Dumbbell Lateral Raises, 6 - 11 reps, 4 sets | |
| 4. Cable Lateral Raises, 9 - 12 reps, 3 sets | |
| 5. Tricep Pushdowns, 6 - 9 reps, 4 sets | |
| 6. Incline Dumbbell Press, 6 - 8 reps, 2 sets | |
| 7. Military Press, 6 - 11 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Deadlifts, 9 - 12 reps, 4 sets | |
| 2. Cable Curls, 8 - 13 reps, 3 sets | |
| 3. Single Arm Pulldowns, 9 - 14 reps, 3 sets | |
| 4. Pull-Ups, 9 - 13 reps, 2 sets | |
| 5. Bent Over Rows, 7 - 9 reps, 2 sets | |
| 6. Hammer Curls, 8 - 10 reps, 4 sets | |
| 7. Incline Curls, 6 - 9 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Sitting Calf RaisesSitting Hamstring Curls, 10 - 15 reps, 3 sets | |
| 2. Squats, 8 - 11 reps, 2 sets | |
| 3. Standing Calf Raises, 10 - 12 reps, 3 sets | |
| 4. Bulgarian Split Squats, 8 - 11 reps, 2 sets | |
| 5. Leg Extensions, 5 - 9 reps, 4 sets | |
| 6. Hip Thrust, 6 - 9 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 2 | |
| **Day 1: Push** | |
| 1. Barbell Bench Press, 10 - 15 reps, 4 sets | |
| 2. Tricep Pushdowns, 7 - 9 reps, 3 sets | |
| 3. Pec Deck, 6 - 9 reps, 2 sets | |
| 4. Incline Dumbbell Press, 9 - 14 reps, 4 sets | |
| 5. Overhead Dumbbell Press, 10 - 15 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Hammer Curls, 5 - 10 reps, 2 sets | |
| 2. Pull-Ups, 7 - 12 reps, 4 sets | |
| 3. Reverse Pec Deck, 6 - 10 reps, 4 sets | |
| 4. Face Pulls, 7 - 9 reps, 3 sets | |
| 5. Seated Cable Rows, 6 - 11 reps, 4 sets | |
| 6. Barbell Shrugs, 5 - 10 reps, 3 sets | |
| 7. Single Arm Rows, 10 - 14 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Glute Bridges, 10 - 13 reps, 2 sets | |
| 2. Standing Calf Raises, 8 - 12 reps, 2 sets | |
| 3. Goblet Squats, 6 - 9 reps, 3 sets | |
| 4. Leg Extensions, 7 - 12 reps, 3 sets | |
| 5. Hamstring Curls, 7 - 10 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Barbell Bench Press, 7 - 11 reps, 3 sets | |
| 2. Overhead Dumbbell Press, 9 - 11 reps, 4 sets | |
| 3. Pec Deck, 5 - 10 reps, 2 sets | |
| 4. Incline Dumbbell Press, 8 - 12 reps, 4 sets | |
| 5. Dumbbell Lateral Raises, 10 - 14 reps, 2 sets | |
| 6. Tricep Pushdowns, 9 - 14 reps, 3 sets | |
| 7. Overhead Dumbbell Extensions, 9 - 13 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Pull-Ups, 8 - 10 reps, 3 sets | |
| 2. Hammer Curls, 5 - 9 reps, 3 sets | |
| 3. Dumbbell Curls, 6 - 8 reps, 4 sets | |
| 4. Barbell Shrugs, 5 - 9 reps, 4 sets | |
| 5. Face Pulls, 6 - 8 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Bodyweight Squats, 10 - 14 reps, 2 sets | |
| 2. Hamstring Curls, 9 - 13 reps, 2 sets | |
| 3. Glute Bridges, 10 - 12 reps, 2 sets | |
| 4. Goblet Squats, 10 - 13 reps, 2 sets | |
| 5. Leg Extensions, 9 - 13 reps, 2 sets | |
| 6. Leg Press, 10 - 13 reps, 4 sets | |
| 7. Standing Calf Raises, 5 - 8 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 2 | |
| **Day 1: Push** | |
| 1. Military Press, 8 - 13 reps, 3 sets | |
| 2. Dumbbell Bench Press, 6 - 8 reps, 2 sets | |
| 3. Cable Lateral Raises, 10 - 15 reps, 4 sets | |
| 4. Incline Barbell Press, 10 - 14 reps, 4 sets | |
| 5. Tricep Pushdowns, 7 - 12 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Rear Delt Flyes, 7 - 9 reps, 2 sets | |
| 2. Preacher Curls, 7 - 10 reps, 4 sets | |
| 3. Face Pulls, 8 - 10 reps, 2 sets | |
| 4. T-bar Rows, 8 - 13 reps, 3 sets | |
| 5. Pull-Ups, 7 - 10 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Romanian Deadlift, 9 - 14 reps, 2 sets | |
| 2. Leg Extensions, 6 - 10 reps, 2 sets | |
| 3. Lunges, 8 - 10 reps, 3 sets | |
| 4. Sitting Calf Raises, 8 - 13 reps, 3 sets | |
| 5. Leg Press, 10 - 13 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 9 - 11 reps, 2 sets | |
| 2. Skull Crushers, 5 - 9 reps, 4 sets | |
| 3. Dumbbell Bench Press, 5 - 8 reps, 4 sets | |
| 4. Dumbbell Pullover, 7 - 12 reps, 2 sets | |
| 5. Dumbbell Lateral Raises, 8 - 11 reps, 3 sets | |
| 6. Incline Barbell Press, 9 - 14 reps, 3 sets | |
| 7. Cable Lateral Raises, 10 - 15 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. T-bar Rows, 9 - 14 reps, 2 sets | |
| 2. Rear Delt Flyes, 8 - 11 reps, 4 sets | |
| 3. Reverse Curls, 9 - 14 reps, 2 sets | |
| 4. Preacher Curls, 8 - 12 reps, 2 sets | |
| 5. Face Pulls, 6 - 8 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Leg Extensions, 7 - 9 reps, 4 sets | |
| 2. Sitting Calf Raises, 8 - 11 reps, 3 sets | |
| 3. Leg Press, 5 - 7 reps, 4 sets | |
| 4. Hamstring Curls, 7 - 12 reps, 4 sets | |
| 5. Squats, 7 - 11 reps, 3 sets | |
| 6. Lunges, 9 - 12 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 2 | |
| **Day 1: Push** | |
| 1. Dumbbell Bench Press, 6 - 8 reps, 4 sets | |
| 2. Tricep Pushdowns, 9 - 12 reps, 4 sets | |
| 3. Military Press, 8 - 10 reps, 4 sets | |
| 4. Chest Flyes, 8 - 12 reps, 4 sets | |
| 5. Incline Dumbbell Press, 5 - 8 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Cable Curls, 6 - 9 reps, 3 sets | |
| 2. Pull-Ups, 9 - 14 reps, 3 sets | |
| 3. Hammer Curls, 6 - 9 reps, 3 sets | |
| 4. Deadlifts, 10 - 15 reps, 2 sets | |
| 5. Face Pulls, 10 - 13 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Hip Thrust, 9 - 11 reps, 3 sets | |
| 2. Leg Extensions, 10 - 13 reps, 4 sets | |
| 3. Squats, 10 - 15 reps, 3 sets | |
| 4. Sitting Calf RaisesSitting Hamstring Curls, 8 - 12 reps, 2 sets | |
| 5. Bulgarian Split Squats, 6 - 11 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Bench Press, 9 - 14 reps, 3 sets | |
| 2. Cable Lateral Raises, 8 - 10 reps, 2 sets | |
| 3. Incline Dumbbell Press, 7 - 11 reps, 2 sets | |
| 4. Military Press, 5 - 8 reps, 3 sets | |
| 5. Chest Flyes, 6 - 10 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Pull-Ups, 10 - 12 reps, 2 sets | |
| 2. Deadlifts, 7 - 11 reps, 4 sets | |
| 3. Face Pulls, 9 - 13 reps, 4 sets | |
| 4. Incline Curls, 8 - 13 reps, 4 sets | |
| 5. Bent Over Rows, 8 - 12 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 3 sets | |
| 2. Standing Calf Raises, 5 - 7 reps, 3 sets | |
| 3. Hip Thrust, 6 - 10 reps, 4 sets | |
| 4. Squats, 6 - 10 reps, 2 sets | |
| 5. Leg Extensions, 10 - 12 reps, 2 sets | |
| 6. Bulgarian Split Squats, 7 - 11 reps, 4 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 3 | |
| **Day 1: Push** | |
| 1. Pec Deck, 5 - 10 reps, 3 sets | |
| 2. Barbell Bench Press, 9 - 14 reps, 2 sets | |
| 3. Dumbbell Lateral Raises, 7 - 10 reps, 2 sets | |
| 4. Incline Dumbbell Press, 5 - 10 reps, 2 sets | |
| 5. Tricep Pushdowns, 10 - 12 reps, 2 sets | |
| 6. Overhead Dumbbell Press, 7 - 11 reps, 4 sets | |
| 7. Overhead Dumbbell Extensions, 10 - 15 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Single Arm Rows, 10 - 15 reps, 3 sets | |
| 2. Barbell Shrugs, 10 - 15 reps, 4 sets | |
| 3. Dumbbell Curls, 7 - 12 reps, 4 sets | |
| 4. Face Pulls, 9 - 12 reps, 4 sets | |
| 5. Hammer Curls, 8 - 11 reps, 4 sets | |
| 6. Seated Cable Rows, 6 - 8 reps, 4 sets | |
| 7. Pull-Ups, 9 - 11 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Standing Calf Raises, 8 - 13 reps, 2 sets | |
| 2. Leg Press, 8 - 13 reps, 4 sets | |
| 3. Leg Extensions, 7 - 9 reps, 2 sets | |
| 4. Glute Bridges, 9 - 13 reps, 4 sets | |
| 5. Hamstring Curls, 6 - 8 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 8 - 10 reps, 3 sets | |
| 2. Overhead Dumbbell Extensions, 5 - 8 reps, 3 sets | |
| 3. Incline Dumbbell Press, 10 - 14 reps, 2 sets | |
| 4. Barbell Bench Press, 6 - 8 reps, 3 sets | |
| 5. Overhead Dumbbell Press, 8 - 13 reps, 2 sets | |
| 6. Pec Deck, 8 - 10 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. Dumbbell Curls, 8 - 10 reps, 4 sets | |
| 2. Seated Cable Rows, 5 - 10 reps, 4 sets | |
| 3. Single Arm Rows, 5 - 8 reps, 3 sets | |
| 4. Pull-Ups, 8 - 13 reps, 3 sets | |
| 5. Barbell Shrugs, 10 - 15 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Hamstring Curls, 9 - 12 reps, 2 sets | |
| 2. Glute Bridges, 6 - 9 reps, 3 sets | |
| 3. Goblet Squats, 9 - 12 reps, 4 sets | |
| 4. Standing Calf Raises, 5 - 10 reps, 2 sets | |
| 5. Leg Extensions, 9 - 11 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 3 | |
| **Day 1: Push** | |
| 1. Dumbbell Bench Press, 8 - 10 reps, 2 sets | |
| 2. Incline Barbell Press, 6 - 9 reps, 4 sets | |
| 3. Military Press, 9 - 14 reps, 4 sets | |
| 4. Skull Crushers, 6 - 11 reps, 2 sets | |
| 5. Dumbbell Lateral Raises, 6 - 11 reps, 2 sets | |
| 6. Cable Lateral Raises, 5 - 7 reps, 3 sets | |
| 7. Dumbbell Pullover, 6 - 9 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Bent Over Rows, 9 - 13 reps, 4 sets | |
| 2. Face Pulls, 7 - 12 reps, 2 sets | |
| 3. Rear Delt Flyes, 9 - 12 reps, 4 sets | |
| 4. Reverse Curls, 9 - 14 reps, 4 sets | |
| 5. Pull-Ups, 5 - 9 reps, 3 sets | |
| 6. Cable Curls, 5 - 10 reps, 2 sets | |
| **Day 3: Legs** | |
| 1. Sitting Calf Raises, 10 - 15 reps, 3 sets | |
| 2. Leg Press, 8 - 13 reps, 2 sets | |
| 3. Leg Extensions, 10 - 12 reps, 3 sets | |
| 4. Lunges, 6 - 8 reps, 3 sets | |
| 5. Squats, 8 - 11 reps, 2 sets | |
| 6. Romanian Deadlift, 7 - 11 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Bench Press, 5 - 10 reps, 2 sets | |
| 2. Military Press, 8 - 13 reps, 3 sets | |
| 3. Dumbbell Lateral Raises, 7 - 12 reps, 2 sets | |
| 4. Dumbbell Pullover, 5 - 9 reps, 2 sets | |
| 5. Skull Crushers, 7 - 9 reps, 4 sets | |
| 6. Cable Lateral Raises, 7 - 10 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. T-bar Rows, 9 - 13 reps, 4 sets | |
| 2. Rear Delt Flyes, 5 - 7 reps, 3 sets | |
| 3. Bent Over Rows, 6 - 11 reps, 2 sets | |
| 4. Preacher Curls, 8 - 11 reps, 2 sets | |
| 5. Deadlifts, 5 - 10 reps, 4 sets | |
| 6. Reverse Curls, 9 - 13 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Hamstring Curls, 8 - 13 reps, 4 sets | |
| 2. Leg Press, 8 - 11 reps, 4 sets | |
| 3. Lunges, 6 - 11 reps, 4 sets | |
| 4. Squats, 5 - 7 reps, 4 sets | |
| 5. Romanian Deadlift, 10 - 13 reps, 3 sets | |
| 6. Leg Extensions, 8 - 11 reps, 2 sets | |
| 7. Sitting Calf Raises, 8 - 12 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 3 | |
| **Day 1: Push** | |
| 1. Chest Flyes, 7 - 10 reps, 4 sets | |
| 2. Cable Lateral Raises, 5 - 7 reps, 4 sets | |
| 3. Skull Crushers, 9 - 13 reps, 2 sets | |
| 4. Incline Dumbbell Press, 9 - 14 reps, 3 sets | |
| 5. Dumbbell Lateral Raises, 10 - 12 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Hammer Curls, 5 - 9 reps, 4 sets | |
| 2. Cable Curls, 8 - 13 reps, 2 sets | |
| 3. Single Arm Pulldowns, 6 - 8 reps, 2 sets | |
| 4. Pull-Ups, 10 - 13 reps, 4 sets | |
| 5. Deadlifts, 5 - 8 reps, 4 sets | |
| 6. Bent Over Rows, 7 - 11 reps, 4 sets | |
| 7. Incline Curls, 8 - 10 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Hip Thrust, 10 - 14 reps, 2 sets | |
| 2. Sitting Calf RaisesSitting Hamstring Curls, 6 - 9 reps, 2 sets | |
| 3. Standing Calf Raises, 6 - 8 reps, 4 sets | |
| 4. Leg Extensions, 5 - 8 reps, 2 sets | |
| 5. Bulgarian Split Squats, 9 - 11 reps, 3 sets | |
| 6. Squats, 5 - 10 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 7 - 9 reps, 4 sets | |
| 2. Chest Flyes, 10 - 13 reps, 2 sets | |
| 3. Incline Dumbbell Press, 6 - 10 reps, 2 sets | |
| 4. Skull Crushers, 7 - 10 reps, 3 sets | |
| 5. Dumbbell Bench Press, 9 - 14 reps, 4 sets | |
| 6. Dumbbell Lateral Raises, 6 - 11 reps, 4 sets | |
| 7. Cable Lateral Raises, 8 - 12 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Hammer Curls, 10 - 15 reps, 3 sets | |
| 2. Pull-Ups, 7 - 9 reps, 4 sets | |
| 3. Cable Curls, 9 - 12 reps, 3 sets | |
| 4. Incline Curls, 6 - 8 reps, 4 sets | |
| 5. Deadlifts, 9 - 14 reps, 4 sets | |
| 6. Bent Over Rows, 5 - 10 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Standing Calf Raises, 6 - 10 reps, 3 sets | |
| 2. Sitting Calf RaisesSitting Hamstring Curls, 9 - 12 reps, 2 sets | |
| 3. Leg Extensions, 9 - 13 reps, 3 sets | |
| 4. Bulgarian Split Squats, 5 - 7 reps, 3 sets | |
| 5. Hip Thrust, 7 - 12 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 4 | |
| **Day 1: Push** | |
| 1. Dumbbell Lateral Raises, 7 - 11 reps, 3 sets | |
| 2. Barbell Bench Press, 5 - 10 reps, 4 sets | |
| 3. Incline Dumbbell Press, 10 - 14 reps, 3 sets | |
| 4. Tricep Pushdowns, 9 - 11 reps, 4 sets | |
| 5. Overhead Dumbbell Extensions, 9 - 11 reps, 3 sets | |
| 6. Overhead Dumbbell Press, 6 - 9 reps, 2 sets | |
| 7. Pec Deck, 6 - 11 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Pull-Ups, 8 - 12 reps, 4 sets | |
| 2. Dumbbell Curls, 8 - 11 reps, 2 sets | |
| 3. Seated Cable Rows, 5 - 9 reps, 2 sets | |
| 4. Hammer Curls, 9 - 13 reps, 2 sets | |
| 5. Reverse Pec Deck, 6 - 10 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Glute Bridges, 6 - 10 reps, 3 sets | |
| 2. Standing Calf Raises, 5 - 10 reps, 3 sets | |
| 3. Hamstring Curls, 8 - 10 reps, 4 sets | |
| 4. Goblet Squats, 7 - 10 reps, 3 sets | |
| 5. Bodyweight Squats, 10 - 13 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 8 - 10 reps, 3 sets | |
| 2. Dumbbell Lateral Raises, 7 - 11 reps, 2 sets | |
| 3. Pec Deck, 8 - 13 reps, 2 sets | |
| 4. Barbell Bench Press, 10 - 12 reps, 3 sets | |
| 5. Overhead Dumbbell Press, 9 - 14 reps, 3 sets | |
| 6. Overhead Dumbbell Extensions, 5 - 10 reps, 4 sets | |
| 7. Incline Dumbbell Press, 6 - 11 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Seated Cable Rows, 6 - 8 reps, 4 sets | |
| 2. Single Arm Rows, 10 - 14 reps, 3 sets | |
| 3. Dumbbell Curls, 6 - 11 reps, 3 sets | |
| 4. Reverse Pec Deck, 5 - 10 reps, 4 sets | |
| 5. Barbell Shrugs, 8 - 10 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Leg Extensions, 10 - 12 reps, 4 sets | |
| 2. Glute Bridges, 6 - 8 reps, 4 sets | |
| 3. Bodyweight Squats, 5 - 8 reps, 3 sets | |
| 4. Standing Calf Raises, 7 - 10 reps, 4 sets | |
| 5. Hamstring Curls, 10 - 14 reps, 3 sets | |
| 6. Goblet Squats, 7 - 10 reps, 4 sets | |
| 7. Leg Press, 7 - 9 reps, 4 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 4 | |
| **Day 1: Push** | |
| 1. Cable Lateral Raises, 6 - 9 reps, 4 sets | |
| 2. Dumbbell Bench Press, 9 - 13 reps, 2 sets | |
| 3. Skull Crushers, 5 - 9 reps, 3 sets | |
| 4. Dumbbell Pullover, 6 - 9 reps, 4 sets | |
| 5. Incline Barbell Press, 5 - 9 reps, 4 sets | |
| 6. Tricep Pushdowns, 10 - 12 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Face Pulls, 5 - 7 reps, 2 sets | |
| 2. Deadlifts, 7 - 9 reps, 4 sets | |
| 3. T-bar Rows, 8 - 13 reps, 2 sets | |
| 4. Pull-Ups, 6 - 8 reps, 2 sets | |
| 5. Cable Curls, 5 - 10 reps, 2 sets | |
| 6. Bent Over Rows, 6 - 9 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Leg Extensions, 9 - 14 reps, 2 sets | |
| 2. Squats, 10 - 15 reps, 4 sets | |
| 3. Hamstring Curls, 8 - 12 reps, 3 sets | |
| 4. Leg Press, 7 - 9 reps, 4 sets | |
| 5. Sitting Calf Raises, 7 - 11 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 9 - 14 reps, 2 sets | |
| 2. Incline Barbell Press, 6 - 8 reps, 2 sets | |
| 3. Dumbbell Pullover, 6 - 10 reps, 2 sets | |
| 4. Skull Crushers, 10 - 15 reps, 2 sets | |
| 5. Military Press, 9 - 13 reps, 2 sets | |
| 6. Dumbbell Bench Press, 10 - 13 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Rear Delt Flyes, 10 - 13 reps, 3 sets | |
| 2. Bent Over Rows, 7 - 9 reps, 4 sets | |
| 3. Reverse Curls, 10 - 15 reps, 3 sets | |
| 4. Preacher Curls, 10 - 12 reps, 3 sets | |
| 5. T-bar Rows, 5 - 10 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Lunges, 8 - 12 reps, 4 sets | |
| 2. Squats, 9 - 12 reps, 3 sets | |
| 3. Sitting Calf Raises, 8 - 13 reps, 2 sets | |
| 4. Leg Extensions, 9 - 13 reps, 4 sets | |
| 5. Leg Press, 6 - 8 reps, 3 sets | |
| 6. Romanian Deadlift, 7 - 10 reps, 3 sets | |
| 7. Hamstring Curls, 10 - 12 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 4 | |
| **Day 1: Push** | |
| 1. Skull Crushers, 6 - 11 reps, 4 sets | |
| 2. Military Press, 9 - 13 reps, 4 sets | |
| 3. Dumbbell Lateral Raises, 8 - 11 reps, 3 sets | |
| 4. Incline Dumbbell Press, 8 - 11 reps, 4 sets | |
| 5. Tricep Pushdowns, 7 - 9 reps, 3 sets | |
| 6. Cable Lateral Raises, 8 - 13 reps, 2 sets | |
| 7. Dumbbell Bench Press, 9 - 13 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Bent Over Rows, 10 - 13 reps, 3 sets | |
| 2. Deadlifts, 7 - 11 reps, 2 sets | |
| 3. Hammer Curls, 9 - 12 reps, 3 sets | |
| 4. Face Pulls, 7 - 11 reps, 3 sets | |
| 5. Incline Curls, 10 - 14 reps, 2 sets | |
| 6. Pull-Ups, 10 - 12 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Sitting Calf RaisesSitting Hamstring Curls, 6 - 8 reps, 2 sets | |
| 2. Hip Thrust, 5 - 7 reps, 3 sets | |
| 3. Squats, 5 - 10 reps, 3 sets | |
| 4. Standing Calf Raises, 9 - 13 reps, 4 sets | |
| 5. Bulgarian Split Squats, 7 - 9 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Cable Lateral Raises, 6 - 11 reps, 2 sets | |
| 2. Incline Dumbbell Press, 9 - 12 reps, 2 sets | |
| 3. Dumbbell Lateral Raises, 8 - 10 reps, 3 sets | |
| 4. Tricep Pushdowns, 9 - 13 reps, 2 sets | |
| 5. Dumbbell Bench Press, 9 - 14 reps, 4 sets | |
| 6. Military Press, 10 - 12 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. Cable Curls, 6 - 8 reps, 2 sets | |
| 2. Deadlifts, 9 - 14 reps, 2 sets | |
| 3. Single Arm Pulldowns, 10 - 15 reps, 2 sets | |
| 4. Hammer Curls, 10 - 14 reps, 4 sets | |
| 5. Pull-Ups, 7 - 12 reps, 4 sets | |
| 6. Face Pulls, 8 - 10 reps, 2 sets | |
| 7. Incline Curls, 8 - 10 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Hip Thrust, 9 - 13 reps, 4 sets | |
| 2. Standing Calf Raises, 9 - 11 reps, 3 sets | |
| 3. Leg Extensions, 7 - 10 reps, 4 sets | |
| 4. Squats, 8 - 13 reps, 3 sets | |
| 5. Sitting Calf RaisesSitting Hamstring Curls, 6 - 11 reps, 3 sets | |
| 6. Bulgarian Split Squats, 9 - 11 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 5 | |
| **Day 1: Push** | |
| 1. Overhead Dumbbell Press, 10 - 15 reps, 4 sets | |
| 2. Barbell Bench Press, 6 - 8 reps, 2 sets | |
| 3. Incline Dumbbell Press, 5 - 7 reps, 3 sets | |
| 4. Tricep Pushdowns, 6 - 9 reps, 4 sets | |
| 5. Overhead Dumbbell Extensions, 9 - 11 reps, 3 sets | |
| 6. Dumbbell Lateral Raises, 6 - 8 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Seated Cable Rows, 10 - 13 reps, 3 sets | |
| 2. Dumbbell Curls, 6 - 9 reps, 4 sets | |
| 3. Hammer Curls, 7 - 9 reps, 4 sets | |
| 4. Face Pulls, 5 - 7 reps, 2 sets | |
| 5. Reverse Pec Deck, 6 - 10 reps, 3 sets | |
| 6. Single Arm Rows, 8 - 11 reps, 3 sets | |
| 7. Barbell Shrugs, 8 - 10 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Leg Press, 10 - 12 reps, 4 sets | |
| 2. Leg Extensions, 10 - 15 reps, 2 sets | |
| 3. Glute Bridges, 8 - 10 reps, 2 sets | |
| 4. Bodyweight Squats, 10 - 14 reps, 4 sets | |
| 5. Hamstring Curls, 8 - 11 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Lateral Raises, 5 - 9 reps, 3 sets | |
| 2. Pec Deck, 7 - 11 reps, 3 sets | |
| 3. Incline Dumbbell Press, 10 - 13 reps, 2 sets | |
| 4. Tricep Pushdowns, 9 - 13 reps, 4 sets | |
| 5. Overhead Dumbbell Press, 5 - 8 reps, 4 sets | |
| 6. Overhead Dumbbell Extensions, 5 - 9 reps, 2 sets | |
| 7. Barbell Bench Press, 9 - 14 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Dumbbell Curls, 9 - 14 reps, 3 sets | |
| 2. Barbell Shrugs, 8 - 10 reps, 2 sets | |
| 3. Face Pulls, 5 - 10 reps, 4 sets | |
| 4. Single Arm Rows, 6 - 10 reps, 2 sets | |
| 5. Hammer Curls, 8 - 11 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Glute Bridges, 5 - 8 reps, 2 sets | |
| 2. Goblet Squats, 8 - 10 reps, 2 sets | |
| 3. Leg Press, 7 - 10 reps, 2 sets | |
| 4. Hamstring Curls, 8 - 12 reps, 2 sets | |
| 5. Leg Extensions, 5 - 10 reps, 3 sets | |
| 6. Bodyweight Squats, 9 - 12 reps, 4 sets | |
| 7. Standing Calf Raises, 7 - 10 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 5 | |
| **Day 1: Push** | |
| 1. Cable Lateral Raises, 7 - 10 reps, 4 sets | |
| 2. Dumbbell Pullover, 10 - 12 reps, 3 sets | |
| 3. Skull Crushers, 7 - 12 reps, 3 sets | |
| 4. Incline Barbell Press, 6 - 11 reps, 2 sets | |
| 5. Military Press, 8 - 13 reps, 2 sets | |
| 6. Dumbbell Lateral Raises, 7 - 10 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. T-bar Rows, 10 - 13 reps, 3 sets | |
| 2. Reverse Curls, 8 - 11 reps, 3 sets | |
| 3. Cable Curls, 9 - 11 reps, 2 sets | |
| 4. Preacher Curls, 7 - 12 reps, 4 sets | |
| 5. Deadlifts, 9 - 12 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Sitting Calf Raises, 10 - 12 reps, 2 sets | |
| 2. Leg Extensions, 8 - 11 reps, 2 sets | |
| 3. Lunges, 5 - 7 reps, 2 sets | |
| 4. Hamstring Curls, 8 - 12 reps, 4 sets | |
| 5. Romanian Deadlift, 8 - 11 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Cable Lateral Raises, 7 - 11 reps, 2 sets | |
| 2. Skull Crushers, 6 - 10 reps, 3 sets | |
| 3. Tricep Pushdowns, 8 - 13 reps, 4 sets | |
| 4. Military Press, 7 - 9 reps, 2 sets | |
| 5. Incline Barbell Press, 5 - 10 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Cable Curls, 9 - 12 reps, 3 sets | |
| 2. Bent Over Rows, 7 - 10 reps, 2 sets | |
| 3. Pull-Ups, 10 - 15 reps, 2 sets | |
| 4. Rear Delt Flyes, 6 - 10 reps, 3 sets | |
| 5. T-bar Rows, 9 - 11 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Lunges, 8 - 10 reps, 4 sets | |
| 2. Sitting Calf Raises, 7 - 12 reps, 4 sets | |
| 3. Hamstring Curls, 9 - 12 reps, 2 sets | |
| 4. Leg Press, 8 - 11 reps, 2 sets | |
| 5. Romanian Deadlift, 10 - 13 reps, 3 sets | |
| 6. Squats, 9 - 12 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 5 | |
| **Day 1: Push** | |
| 1. Skull Crushers, 6 - 10 reps, 2 sets | |
| 2. Tricep Pushdowns, 9 - 12 reps, 4 sets | |
| 3. Dumbbell Bench Press, 5 - 9 reps, 4 sets | |
| 4. Dumbbell Lateral Raises, 8 - 11 reps, 2 sets | |
| 5. Incline Dumbbell Press, 7 - 10 reps, 3 sets | |
| 6. Cable Lateral Raises, 8 - 11 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Pull-Ups, 7 - 10 reps, 4 sets | |
| 2. Hammer Curls, 10 - 12 reps, 3 sets | |
| 3. Cable Curls, 8 - 10 reps, 3 sets | |
| 4. Incline Curls, 5 - 7 reps, 3 sets | |
| 5. Single Arm Pulldowns, 7 - 12 reps, 2 sets | |
| 6. Face Pulls, 5 - 10 reps, 3 sets | |
| 7. Deadlifts, 9 - 13 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Squats, 5 - 10 reps, 4 sets | |
| 2. Sitting Calf RaisesSitting Hamstring Curls, 9 - 14 reps, 3 sets | |
| 3. Hip Thrust, 8 - 13 reps, 2 sets | |
| 4. Bulgarian Split Squats, 8 - 10 reps, 4 sets | |
| 5. Leg Extensions, 5 - 7 reps, 2 sets | |
| 6. Standing Calf Raises, 6 - 10 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Cable Lateral Raises, 8 - 12 reps, 4 sets | |
| 2. Dumbbell Lateral Raises, 7 - 10 reps, 3 sets | |
| 3. Military Press, 10 - 15 reps, 2 sets | |
| 4. Incline Dumbbell Press, 9 - 13 reps, 4 sets | |
| 5. Dumbbell Bench Press, 7 - 12 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Single Arm Pulldowns, 6 - 8 reps, 2 sets | |
| 2. Deadlifts, 8 - 13 reps, 4 sets | |
| 3. Pull-Ups, 8 - 10 reps, 2 sets | |
| 4. Cable Curls, 10 - 14 reps, 3 sets | |
| 5. Hammer Curls, 10 - 15 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Sitting Calf RaisesSitting Hamstring Curls, 5 - 7 reps, 3 sets | |
| 2. Hip Thrust, 9 - 14 reps, 3 sets | |
| 3. Leg Extensions, 6 - 11 reps, 3 sets | |
| 4. Bulgarian Split Squats, 9 - 13 reps, 3 sets | |
| 5. Standing Calf Raises, 5 - 9 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 6 | |
| **Day 1: Push** | |
| 1. Pec Deck, 10 - 13 reps, 3 sets | |
| 2. Incline Dumbbell Press, 9 - 12 reps, 3 sets | |
| 3. Tricep Pushdowns, 7 - 12 reps, 2 sets | |
| 4. Overhead Dumbbell Extensions, 9 - 14 reps, 2 sets | |
| 5. Barbell Bench Press, 9 - 14 reps, 4 sets | |
| 6. Dumbbell Lateral Raises, 8 - 13 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Seated Cable Rows, 6 - 8 reps, 4 sets | |
| 2. Single Arm Rows, 7 - 12 reps, 2 sets | |
| 3. Reverse Pec Deck, 10 - 15 reps, 2 sets | |
| 4. Hammer Curls, 9 - 12 reps, 4 sets | |
| 5. Pull-Ups, 5 - 10 reps, 2 sets | |
| 6. Face Pulls, 5 - 8 reps, 2 sets | |
| **Day 3: Legs** | |
| 1. Glute Bridges, 10 - 14 reps, 2 sets | |
| 2. Standing Calf Raises, 9 - 13 reps, 4 sets | |
| 3. Leg Press, 8 - 13 reps, 4 sets | |
| 4. Leg Extensions, 10 - 12 reps, 2 sets | |
| 5. Bodyweight Squats, 10 - 15 reps, 4 sets | |
| 6. Hamstring Curls, 6 - 10 reps, 2 sets | |
| 7. Goblet Squats, 7 - 12 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 9 - 14 reps, 2 sets | |
| 2. Overhead Dumbbell Press, 8 - 13 reps, 3 sets | |
| 3. Pec Deck, 6 - 9 reps, 4 sets | |
| 4. Overhead Dumbbell Extensions, 10 - 15 reps, 2 sets | |
| 5. Dumbbell Lateral Raises, 7 - 10 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. Dumbbell Curls, 5 - 7 reps, 3 sets | |
| 2. Reverse Pec Deck, 6 - 11 reps, 3 sets | |
| 3. Hammer Curls, 5 - 8 reps, 3 sets | |
| 4. Pull-Ups, 8 - 10 reps, 3 sets | |
| 5. Single Arm Rows, 5 - 10 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Goblet Squats, 10 - 12 reps, 3 sets | |
| 2. Leg Press, 9 - 11 reps, 4 sets | |
| 3. Standing Calf Raises, 6 - 11 reps, 3 sets | |
| 4. Glute Bridges, 10 - 14 reps, 4 sets | |
| 5. Bodyweight Squats, 10 - 15 reps, 3 sets | |
| 6. Leg Extensions, 8 - 11 reps, 2 sets | |
| 7. Hamstring Curls, 5 - 7 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 6 | |
| **Day 1: Push** | |
| 1. Dumbbell Bench Press, 10 - 14 reps, 4 sets | |
| 2. Skull Crushers, 7 - 10 reps, 4 sets | |
| 3. Dumbbell Pullover, 8 - 12 reps, 2 sets | |
| 4. Dumbbell Lateral Raises, 9 - 11 reps, 3 sets | |
| 5. Incline Barbell Press, 8 - 11 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. T-bar Rows, 9 - 13 reps, 2 sets | |
| 2. Cable Curls, 10 - 13 reps, 4 sets | |
| 3. Pull-Ups, 7 - 11 reps, 2 sets | |
| 4. Preacher Curls, 5 - 10 reps, 4 sets | |
| 5. Rear Delt Flyes, 5 - 7 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Squats, 9 - 11 reps, 3 sets | |
| 2. Hamstring Curls, 10 - 15 reps, 4 sets | |
| 3. Leg Extensions, 8 - 13 reps, 3 sets | |
| 4. Lunges, 7 - 9 reps, 3 sets | |
| 5. Romanian Deadlift, 5 - 10 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Military Press, 8 - 13 reps, 3 sets | |
| 2. Incline Barbell Press, 6 - 9 reps, 2 sets | |
| 3. Dumbbell Bench Press, 10 - 12 reps, 4 sets | |
| 4. Dumbbell Pullover, 5 - 8 reps, 2 sets | |
| 5. Dumbbell Lateral Raises, 6 - 9 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. T-bar Rows, 5 - 7 reps, 4 sets | |
| 2. Deadlifts, 10 - 13 reps, 4 sets | |
| 3. Face Pulls, 6 - 8 reps, 3 sets | |
| 4. Preacher Curls, 5 - 8 reps, 3 sets | |
| 5. Reverse Curls, 10 - 13 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Hamstring Curls, 10 - 12 reps, 4 sets | |
| 2. Leg Press, 9 - 11 reps, 4 sets | |
| 3. Lunges, 7 - 11 reps, 3 sets | |
| 4. Sitting Calf Raises, 8 - 10 reps, 2 sets | |
| 5. Romanian Deadlift, 6 - 9 reps, 2 sets | |
| 6. Leg Extensions, 5 - 10 reps, 2 sets | |
| 7. Squats, 9 - 14 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 6 | |
| **Day 1: Push** | |
| 1. Chest Flyes, 5 - 9 reps, 3 sets | |
| 2. Tricep Pushdowns, 8 - 12 reps, 2 sets | |
| 3. Incline Dumbbell Press, 7 - 10 reps, 3 sets | |
| 4. Dumbbell Bench Press, 10 - 14 reps, 3 sets | |
| 5. Dumbbell Lateral Raises, 10 - 13 reps, 4 sets | |
| 6. Cable Lateral Raises, 9 - 11 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Deadlifts, 8 - 11 reps, 4 sets | |
| 2. Hammer Curls, 9 - 11 reps, 2 sets | |
| 3. Incline Curls, 8 - 10 reps, 3 sets | |
| 4. Cable Curls, 8 - 12 reps, 4 sets | |
| 5. Bent Over Rows, 9 - 14 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Hip Thrust, 7 - 11 reps, 3 sets | |
| 2. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 4 sets | |
| 3. Bulgarian Split Squats, 9 - 11 reps, 3 sets | |
| 4. Leg Extensions, 9 - 13 reps, 4 sets | |
| 5. Squats, 8 - 10 reps, 4 sets | |
| 6. Standing Calf Raises, 6 - 8 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Military Press, 5 - 7 reps, 3 sets | |
| 2. Chest Flyes, 7 - 10 reps, 2 sets | |
| 3. Dumbbell Bench Press, 5 - 10 reps, 2 sets | |
| 4. Dumbbell Lateral Raises, 5 - 7 reps, 2 sets | |
| 5. Skull Crushers, 5 - 8 reps, 3 sets | |
| 6. Tricep Pushdowns, 9 - 11 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Incline Curls, 7 - 9 reps, 3 sets | |
| 2. Bent Over Rows, 9 - 12 reps, 3 sets | |
| 3. Cable Curls, 6 - 8 reps, 4 sets | |
| 4. Pull-Ups, 7 - 10 reps, 4 sets | |
| 5. Hammer Curls, 6 - 11 reps, 3 sets | |
| 6. Deadlifts, 10 - 13 reps, 4 sets | |
| 7. Face Pulls, 7 - 10 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Leg Extensions, 8 - 10 reps, 2 sets | |
| 2. Squats, 9 - 14 reps, 2 sets | |
| 3. Standing Calf Raises, 8 - 11 reps, 2 sets | |
| 4. Bulgarian Split Squats, 5 - 8 reps, 2 sets | |
| 5. Sitting Calf RaisesSitting Hamstring Curls, 6 - 9 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 7 | |
| **Day 1: Push** | |
| 1. Pec Deck, 9 - 13 reps, 4 sets | |
| 2. Overhead Dumbbell Press, 6 - 10 reps, 3 sets | |
| 3. Incline Dumbbell Press, 7 - 10 reps, 2 sets | |
| 4. Dumbbell Lateral Raises, 5 - 8 reps, 2 sets | |
| 5. Barbell Bench Press, 9 - 14 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Reverse Pec Deck, 7 - 11 reps, 4 sets | |
| 2. Face Pulls, 10 - 15 reps, 2 sets | |
| 3. Hammer Curls, 9 - 14 reps, 4 sets | |
| 4. Dumbbell Curls, 10 - 14 reps, 4 sets | |
| 5. Barbell Shrugs, 9 - 13 reps, 4 sets | |
| 6. Pull-Ups, 8 - 10 reps, 2 sets | |
| 7. Single Arm Rows, 9 - 11 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Hamstring Curls, 9 - 14 reps, 2 sets | |
| 2. Bodyweight Squats, 6 - 9 reps, 2 sets | |
| 3. Glute Bridges, 6 - 11 reps, 4 sets | |
| 4. Leg Extensions, 5 - 7 reps, 4 sets | |
| 5. Leg Press, 7 - 10 reps, 2 sets | |
| 6. Standing Calf Raises, 10 - 12 reps, 3 sets | |
| 7. Goblet Squats, 10 - 13 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Overhead Dumbbell Extensions, 8 - 10 reps, 4 sets | |
| 2. Barbell Bench Press, 6 - 8 reps, 3 sets | |
| 3. Pec Deck, 6 - 10 reps, 3 sets | |
| 4. Tricep Pushdowns, 6 - 8 reps, 4 sets | |
| 5. Dumbbell Lateral Raises, 8 - 10 reps, 4 sets | |
| 6. Incline Dumbbell Press, 5 - 7 reps, 3 sets | |
| 7. Overhead Dumbbell Press, 6 - 10 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Seated Cable Rows, 7 - 11 reps, 3 sets | |
| 2. Hammer Curls, 9 - 13 reps, 2 sets | |
| 3. Pull-Ups, 8 - 12 reps, 2 sets | |
| 4. Dumbbell Curls, 9 - 11 reps, 4 sets | |
| 5. Reverse Pec Deck, 7 - 12 reps, 3 sets | |
| 6. Single Arm Rows, 10 - 15 reps, 4 sets | |
| 7. Face Pulls, 6 - 8 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Standing Calf Raises, 6 - 10 reps, 4 sets | |
| 2. Leg Extensions, 8 - 10 reps, 2 sets | |
| 3. Leg Press, 9 - 13 reps, 2 sets | |
| 4. Bodyweight Squats, 7 - 11 reps, 3 sets | |
| 5. Glute Bridges, 8 - 13 reps, 3 sets | |
| 6. Hamstring Curls, 10 - 14 reps, 3 sets | |
| 7. Goblet Squats, 9 - 14 reps, 2 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 7 | |
| **Day 1: Push** | |
| 1. Incline Barbell Press, 5 - 9 reps, 4 sets | |
| 2. Skull Crushers, 7 - 10 reps, 3 sets | |
| 3. Cable Lateral Raises, 6 - 9 reps, 2 sets | |
| 4. Dumbbell Pullover, 8 - 10 reps, 3 sets | |
| 5. Dumbbell Lateral Raises, 5 - 10 reps, 4 sets | |
| 6. Dumbbell Bench Press, 8 - 12 reps, 3 sets | |
| 7. Military Press, 5 - 9 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Cable Curls, 10 - 13 reps, 3 sets | |
| 2. Face Pulls, 7 - 12 reps, 3 sets | |
| 3. Pull-Ups, 9 - 12 reps, 4 sets | |
| 4. Rear Delt Flyes, 9 - 11 reps, 3 sets | |
| 5. Bent Over Rows, 5 - 9 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Squats, 7 - 10 reps, 4 sets | |
| 2. Romanian Deadlift, 10 - 15 reps, 3 sets | |
| 3. Hamstring Curls, 7 - 9 reps, 4 sets | |
| 4. Leg Extensions, 9 - 14 reps, 2 sets | |
| 5. Leg Press, 9 - 12 reps, 2 sets | |
| 6. Lunges, 6 - 10 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Bench Press, 6 - 9 reps, 4 sets | |
| 2. Tricep Pushdowns, 7 - 10 reps, 4 sets | |
| 3. Incline Barbell Press, 7 - 10 reps, 4 sets | |
| 4. Skull Crushers, 10 - 14 reps, 4 sets | |
| 5. Dumbbell Lateral Raises, 10 - 14 reps, 2 sets | |
| 6. Military Press, 8 - 10 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. Cable Curls, 9 - 14 reps, 3 sets | |
| 2. Rear Delt Flyes, 7 - 11 reps, 4 sets | |
| 3. Pull-Ups, 5 - 8 reps, 3 sets | |
| 4. Bent Over Rows, 6 - 10 reps, 4 sets | |
| 5. Reverse Curls, 5 - 7 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Hamstring Curls, 6 - 8 reps, 4 sets | |
| 2. Romanian Deadlift, 8 - 12 reps, 3 sets | |
| 3. Leg Extensions, 9 - 11 reps, 3 sets | |
| 4. Lunges, 9 - 12 reps, 3 sets | |
| 5. Squats, 9 - 12 reps, 2 sets | |
| 6. Leg Press, 8 - 10 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 7 | |
| **Day 1: Push** | |
| 1. Tricep Pushdowns, 6 - 8 reps, 3 sets | |
| 2. Cable Lateral Raises, 9 - 11 reps, 3 sets | |
| 3. Military Press, 9 - 14 reps, 4 sets | |
| 4. Dumbbell Lateral Raises, 5 - 7 reps, 3 sets | |
| 5. Chest Flyes, 6 - 10 reps, 4 sets | |
| 6. Skull Crushers, 10 - 13 reps, 3 sets | |
| 7. Incline Dumbbell Press, 7 - 10 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Hammer Curls, 9 - 12 reps, 4 sets | |
| 2. Cable Curls, 5 - 8 reps, 2 sets | |
| 3. Incline Curls, 10 - 13 reps, 3 sets | |
| 4. Pull-Ups, 10 - 12 reps, 4 sets | |
| 5. Face Pulls, 9 - 12 reps, 3 sets | |
| 6. Bent Over Rows, 5 - 8 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Sitting Calf RaisesSitting Hamstring Curls, 6 - 10 reps, 4 sets | |
| 2. Squats, 7 - 10 reps, 3 sets | |
| 3. Hip Thrust, 10 - 15 reps, 3 sets | |
| 4. Leg Extensions, 8 - 13 reps, 4 sets | |
| 5. Standing Calf Raises, 8 - 10 reps, 4 sets | |
| 6. Bulgarian Split Squats, 7 - 9 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Bench Press, 7 - 11 reps, 2 sets | |
| 2. Cable Lateral Raises, 7 - 11 reps, 3 sets | |
| 3. Military Press, 9 - 14 reps, 3 sets | |
| 4. Skull Crushers, 10 - 13 reps, 3 sets | |
| 5. Tricep Pushdowns, 6 - 11 reps, 2 sets | |
| 6. Dumbbell Lateral Raises, 9 - 13 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. Single Arm Pulldowns, 8 - 11 reps, 3 sets | |
| 2. Incline Curls, 6 - 11 reps, 4 sets | |
| 3. Cable Curls, 9 - 14 reps, 4 sets | |
| 4. Hammer Curls, 8 - 13 reps, 2 sets | |
| 5. Face Pulls, 6 - 11 reps, 4 sets | |
| 6. Deadlifts, 6 - 11 reps, 2 sets | |
| 7. Pull-Ups, 10 - 14 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Squats, 9 - 14 reps, 3 sets | |
| 2. Bulgarian Split Squats, 6 - 8 reps, 2 sets | |
| 3. Hip Thrust, 9 - 12 reps, 2 sets | |
| 4. Standing Calf Raises, 6 - 10 reps, 4 sets | |
| 5. Leg Extensions, 8 - 13 reps, 3 sets | |
| 6. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 4 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 8 | |
| **Day 1: Push** | |
| 1. Pec Deck, 7 - 9 reps, 2 sets | |
| 2. Barbell Bench Press, 8 - 13 reps, 3 sets | |
| 3. Dumbbell Lateral Raises, 6 - 11 reps, 2 sets | |
| 4. Tricep Pushdowns, 9 - 14 reps, 3 sets | |
| 5. Overhead Dumbbell Press, 9 - 12 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Pull-Ups, 6 - 9 reps, 2 sets | |
| 2. Hammer Curls, 7 - 12 reps, 3 sets | |
| 3. Dumbbell Curls, 8 - 11 reps, 2 sets | |
| 4. Single Arm Rows, 6 - 8 reps, 3 sets | |
| 5. Barbell Shrugs, 10 - 12 reps, 4 sets | |
| 6. Face Pulls, 9 - 13 reps, 2 sets | |
| **Day 3: Legs** | |
| 1. Standing Calf Raises, 9 - 12 reps, 4 sets | |
| 2. Leg Extensions, 6 - 8 reps, 4 sets | |
| 3. Goblet Squats, 6 - 9 reps, 2 sets | |
| 4. Bodyweight Squats, 5 - 10 reps, 3 sets | |
| 5. Leg Press, 7 - 11 reps, 4 sets | |
| 6. Hamstring Curls, 8 - 13 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Tricep Pushdowns, 6 - 11 reps, 4 sets | |
| 2. Pec Deck, 8 - 10 reps, 4 sets | |
| 3. Dumbbell Lateral Raises, 5 - 9 reps, 3 sets | |
| 4. Overhead Dumbbell Extensions, 10 - 15 reps, 4 sets | |
| 5. Barbell Bench Press, 6 - 8 reps, 3 sets | |
| 6. Incline Dumbbell Press, 7 - 12 reps, 3 sets | |
| 7. Overhead Dumbbell Press, 8 - 11 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Reverse Pec Deck, 10 - 13 reps, 3 sets | |
| 2. Dumbbell Curls, 5 - 10 reps, 2 sets | |
| 3. Pull-Ups, 7 - 9 reps, 2 sets | |
| 4. Face Pulls, 10 - 14 reps, 2 sets | |
| 5. Single Arm Rows, 9 - 14 reps, 4 sets | |
| 6. Barbell Shrugs, 8 - 10 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Glute Bridges, 8 - 12 reps, 2 sets | |
| 2. Bodyweight Squats, 5 - 8 reps, 3 sets | |
| 3. Goblet Squats, 10 - 15 reps, 2 sets | |
| 4. Leg Extensions, 6 - 11 reps, 3 sets | |
| 5. Standing Calf Raises, 9 - 12 reps, 3 sets | |
| 6. Leg Press, 8 - 10 reps, 2 sets | |
| 7. Hamstring Curls, 6 - 8 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 8 | |
| **Day 1: Push** | |
| 1. Incline Barbell Press, 9 - 14 reps, 4 sets | |
| 2. Skull Crushers, 7 - 11 reps, 3 sets | |
| 3. Military Press, 5 - 8 reps, 2 sets | |
| 4. Dumbbell Bench Press, 6 - 10 reps, 2 sets | |
| 5. Dumbbell Lateral Raises, 7 - 9 reps, 4 sets | |
| 6. Tricep Pushdowns, 6 - 11 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Bent Over Rows, 8 - 10 reps, 4 sets | |
| 2. T-bar Rows, 8 - 11 reps, 4 sets | |
| 3. Face Pulls, 7 - 9 reps, 2 sets | |
| 4. Rear Delt Flyes, 6 - 11 reps, 3 sets | |
| 5. Pull-Ups, 6 - 11 reps, 3 sets | |
| 6. Preacher Curls, 10 - 13 reps, 4 sets | |
| 7. Cable Curls, 7 - 10 reps, 2 sets | |
| **Day 3: Legs** | |
| 1. Leg Press, 7 - 12 reps, 2 sets | |
| 2. Hamstring Curls, 9 - 12 reps, 3 sets | |
| 3. Lunges, 10 - 13 reps, 4 sets | |
| 4. Romanian Deadlift, 7 - 12 reps, 4 sets | |
| 5. Squats, 7 - 12 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Bench Press, 7 - 10 reps, 3 sets | |
| 2. Incline Barbell Press, 8 - 11 reps, 4 sets | |
| 3. Dumbbell Pullover, 8 - 13 reps, 2 sets | |
| 4. Military Press, 8 - 10 reps, 3 sets | |
| 5. Tricep Pushdowns, 8 - 13 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Deadlifts, 7 - 11 reps, 4 sets | |
| 2. Pull-Ups, 6 - 11 reps, 2 sets | |
| 3. Cable Curls, 8 - 10 reps, 2 sets | |
| 4. Face Pulls, 7 - 11 reps, 3 sets | |
| 5. T-bar Rows, 9 - 11 reps, 2 sets | |
| 6. Rear Delt Flyes, 9 - 13 reps, 2 sets | |
| 7. Bent Over Rows, 10 - 13 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Lunges, 8 - 10 reps, 4 sets | |
| 2. Romanian Deadlift, 7 - 11 reps, 2 sets | |
| 3. Sitting Calf Raises, 10 - 13 reps, 2 sets | |
| 4. Leg Extensions, 7 - 9 reps, 2 sets | |
| 5. Leg Press, 6 - 9 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 8 | |
| **Day 1: Push** | |
| 1. Chest Flyes, 8 - 13 reps, 4 sets | |
| 2. Dumbbell Lateral Raises, 9 - 11 reps, 3 sets | |
| 3. Dumbbell Bench Press, 7 - 10 reps, 2 sets | |
| 4. Incline Dumbbell Press, 6 - 10 reps, 4 sets | |
| 5. Skull Crushers, 9 - 11 reps, 4 sets | |
| 6. Cable Lateral Raises, 5 - 9 reps, 4 sets | |
| 7. Tricep Pushdowns, 10 - 15 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Face Pulls, 8 - 11 reps, 3 sets | |
| 2. Hammer Curls, 10 - 12 reps, 3 sets | |
| 3. Single Arm Pulldowns, 6 - 10 reps, 3 sets | |
| 4. Cable Curls, 6 - 9 reps, 4 sets | |
| 5. Incline Curls, 9 - 13 reps, 2 sets | |
| 6. Bent Over Rows, 8 - 12 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Sitting Calf RaisesSitting Hamstring Curls, 5 - 8 reps, 4 sets | |
| 2. Hip Thrust, 9 - 12 reps, 4 sets | |
| 3. Leg Extensions, 8 - 10 reps, 2 sets | |
| 4. Bulgarian Split Squats, 6 - 11 reps, 3 sets | |
| 5. Standing Calf Raises, 6 - 9 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Skull Crushers, 5 - 8 reps, 3 sets | |
| 2. Incline Dumbbell Press, 8 - 11 reps, 2 sets | |
| 3. Military Press, 6 - 8 reps, 2 sets | |
| 4. Chest Flyes, 6 - 10 reps, 2 sets | |
| 5. Dumbbell Lateral Raises, 8 - 13 reps, 3 sets | |
| 6. Cable Lateral Raises, 7 - 10 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Pull-Ups, 5 - 7 reps, 3 sets | |
| 2. Hammer Curls, 8 - 13 reps, 3 sets | |
| 3. Face Pulls, 9 - 13 reps, 2 sets | |
| 4. Single Arm Pulldowns, 5 - 9 reps, 3 sets | |
| 5. Incline Curls, 7 - 10 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Squats, 7 - 11 reps, 3 sets | |
| 2. Hip Thrust, 6 - 8 reps, 4 sets | |
| 3. Standing Calf Raises, 7 - 10 reps, 3 sets | |
| 4. Sitting Calf RaisesSitting Hamstring Curls, 5 - 9 reps, 2 sets | |
| 5. Leg Extensions, 6 - 10 reps, 4 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 9 | |
| **Day 1: Push** | |
| 1. Barbell Bench Press, 6 - 10 reps, 3 sets | |
| 2. Dumbbell Lateral Raises, 5 - 9 reps, 4 sets | |
| 3. Tricep Pushdowns, 7 - 9 reps, 4 sets | |
| 4. Overhead Dumbbell Extensions, 10 - 14 reps, 4 sets | |
| 5. Incline Dumbbell Press, 7 - 12 reps, 2 sets | |
| 6. Pec Deck, 5 - 7 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Dumbbell Curls, 8 - 13 reps, 4 sets | |
| 2. Pull-Ups, 9 - 13 reps, 2 sets | |
| 3. Hammer Curls, 10 - 13 reps, 4 sets | |
| 4. Barbell Shrugs, 5 - 7 reps, 3 sets | |
| 5. Face Pulls, 8 - 13 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Leg Press, 7 - 12 reps, 4 sets | |
| 2. Hamstring Curls, 10 - 13 reps, 4 sets | |
| 3. Standing Calf Raises, 7 - 11 reps, 2 sets | |
| 4. Leg Extensions, 5 - 8 reps, 2 sets | |
| 5. Glute Bridges, 6 - 8 reps, 4 sets | |
| 6. Goblet Squats, 7 - 9 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Barbell Bench Press, 9 - 11 reps, 3 sets | |
| 2. Tricep Pushdowns, 7 - 12 reps, 4 sets | |
| 3. Pec Deck, 6 - 8 reps, 3 sets | |
| 4. Overhead Dumbbell Press, 9 - 13 reps, 4 sets | |
| 5. Dumbbell Lateral Raises, 5 - 10 reps, 3 sets | |
| 6. Overhead Dumbbell Extensions, 10 - 12 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Reverse Pec Deck, 5 - 7 reps, 4 sets | |
| 2. Single Arm Rows, 7 - 11 reps, 4 sets | |
| 3. Face Pulls, 10 - 13 reps, 3 sets | |
| 4. Pull-Ups, 8 - 10 reps, 2 sets | |
| 5. Barbell Shrugs, 5 - 9 reps, 4 sets | |
| 6. Seated Cable Rows, 8 - 11 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Leg Press, 8 - 10 reps, 3 sets | |
| 2. Glute Bridges, 8 - 12 reps, 3 sets | |
| 3. Standing Calf Raises, 6 - 8 reps, 2 sets | |
| 4. Bodyweight Squats, 10 - 12 reps, 4 sets | |
| 5. Leg Extensions, 5 - 8 reps, 2 sets | |
| 6. Hamstring Curls, 7 - 12 reps, 3 sets | |
| 7. Goblet Squats, 7 - 10 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 9 | |
| **Day 1: Push** | |
| 1. Tricep Pushdowns, 6 - 11 reps, 2 sets | |
| 2. Military Press, 9 - 14 reps, 4 sets | |
| 3. Incline Barbell Press, 7 - 10 reps, 3 sets | |
| 4. Dumbbell Bench Press, 10 - 14 reps, 3 sets | |
| 5. Cable Lateral Raises, 9 - 11 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Rear Delt Flyes, 8 - 10 reps, 4 sets | |
| 2. Cable Curls, 10 - 13 reps, 3 sets | |
| 3. Bent Over Rows, 10 - 15 reps, 4 sets | |
| 4. Deadlifts, 9 - 13 reps, 4 sets | |
| 5. Pull-Ups, 7 - 10 reps, 4 sets | |
| 6. Reverse Curls, 5 - 7 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Sitting Calf Raises, 7 - 12 reps, 4 sets | |
| 2. Hamstring Curls, 10 - 12 reps, 4 sets | |
| 3. Leg Press, 9 - 11 reps, 3 sets | |
| 4. Leg Extensions, 7 - 9 reps, 2 sets | |
| 5. Romanian Deadlift, 10 - 12 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Military Press, 5 - 7 reps, 4 sets | |
| 2. Dumbbell Lateral Raises, 10 - 12 reps, 2 sets | |
| 3. Skull Crushers, 8 - 10 reps, 4 sets | |
| 4. Dumbbell Pullover, 9 - 12 reps, 4 sets | |
| 5. Tricep Pushdowns, 8 - 11 reps, 3 sets | |
| 6. Incline Barbell Press, 7 - 11 reps, 2 sets | |
| 7. Dumbbell Bench Press, 7 - 11 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Reverse Curls, 10 - 12 reps, 4 sets | |
| 2. Bent Over Rows, 10 - 14 reps, 4 sets | |
| 3. Rear Delt Flyes, 5 - 8 reps, 2 sets | |
| 4. Preacher Curls, 8 - 12 reps, 2 sets | |
| 5. Pull-Ups, 8 - 13 reps, 4 sets | |
| 6. Face Pulls, 6 - 8 reps, 3 sets | |
| 7. T-bar Rows, 10 - 15 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Lunges, 7 - 11 reps, 4 sets | |
| 2. Leg Extensions, 5 - 9 reps, 3 sets | |
| 3. Romanian Deadlift, 6 - 11 reps, 4 sets | |
| 4. Leg Press, 8 - 11 reps, 2 sets | |
| 5. Hamstring Curls, 6 - 9 reps, 4 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 9 | |
| **Day 1: Push** | |
| 1. Incline Dumbbell Press, 6 - 8 reps, 3 sets | |
| 2. Tricep Pushdowns, 6 - 10 reps, 2 sets | |
| 3. Dumbbell Bench Press, 5 - 7 reps, 3 sets | |
| 4. Chest Flyes, 9 - 13 reps, 3 sets | |
| 5. Military Press, 7 - 11 reps, 3 sets | |
| **Day 2: Pull** | |
| 1. Face Pulls, 7 - 12 reps, 2 sets | |
| 2. Bent Over Rows, 7 - 10 reps, 3 sets | |
| 3. Hammer Curls, 6 - 11 reps, 3 sets | |
| 4. Deadlifts, 8 - 12 reps, 3 sets | |
| 5. Incline Curls, 9 - 11 reps, 2 sets | |
| 6. Single Arm Pulldowns, 5 - 8 reps, 3 sets | |
| 7. Pull-Ups, 9 - 13 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Leg Extensions, 9 - 11 reps, 3 sets | |
| 2. Squats, 8 - 12 reps, 3 sets | |
| 3. Bulgarian Split Squats, 6 - 8 reps, 4 sets | |
| 4. Hip Thrust, 6 - 9 reps, 4 sets | |
| 5. Sitting Calf RaisesSitting Hamstring Curls, 6 - 8 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Incline Dumbbell Press, 8 - 12 reps, 2 sets | |
| 2. Skull Crushers, 10 - 15 reps, 3 sets | |
| 3. Dumbbell Bench Press, 7 - 10 reps, 2 sets | |
| 4. Chest Flyes, 9 - 12 reps, 2 sets | |
| 5. Tricep Pushdowns, 6 - 9 reps, 2 sets | |
| 6. Military Press, 10 - 13 reps, 2 sets | |
| 7. Cable Lateral Raises, 6 - 9 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Hammer Curls, 7 - 12 reps, 2 sets | |
| 2. Incline Curls, 6 - 11 reps, 3 sets | |
| 3. Bent Over Rows, 8 - 11 reps, 3 sets | |
| 4. Pull-Ups, 10 - 13 reps, 3 sets | |
| 5. Single Arm Pulldowns, 5 - 8 reps, 2 sets | |
| 6. Cable Curls, 10 - 12 reps, 3 sets | |
| **Day 6: Legs** | |
| 1. Squats, 5 - 7 reps, 2 sets | |
| 2. Hip Thrust, 9 - 14 reps, 2 sets | |
| 3. Bulgarian Split Squats, 7 - 10 reps, 4 sets | |
| 4. Standing Calf Raises, 5 - 8 reps, 2 sets | |
| 5. Leg Extensions, 7 - 11 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Beginner Routine 10 | |
| **Day 1: Push** | |
| 1. Incline Dumbbell Press, 10 - 12 reps, 2 sets | |
| 2. Tricep Pushdowns, 10 - 14 reps, 3 sets | |
| 3. Dumbbell Lateral Raises, 10 - 15 reps, 2 sets | |
| 4. Pec Deck, 7 - 12 reps, 4 sets | |
| 5. Overhead Dumbbell Press, 8 - 11 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Dumbbell Curls, 6 - 11 reps, 2 sets | |
| 2. Seated Cable Rows, 6 - 9 reps, 3 sets | |
| 3. Reverse Pec Deck, 9 - 13 reps, 2 sets | |
| 4. Barbell Shrugs, 6 - 8 reps, 2 sets | |
| 5. Single Arm Rows, 9 - 12 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Hamstring Curls, 10 - 13 reps, 4 sets | |
| 2. Goblet Squats, 9 - 11 reps, 3 sets | |
| 3. Bodyweight Squats, 5 - 9 reps, 3 sets | |
| 4. Leg Extensions, 9 - 14 reps, 3 sets | |
| 5. Glute Bridges, 6 - 8 reps, 4 sets | |
| 6. Standing Calf Raises, 5 - 10 reps, 3 sets | |
| **Day 4: Push** | |
| 1. Overhead Dumbbell Extensions, 7 - 12 reps, 2 sets | |
| 2. Barbell Bench Press, 7 - 9 reps, 2 sets | |
| 3. Dumbbell Lateral Raises, 7 - 9 reps, 3 sets | |
| 4. Tricep Pushdowns, 7 - 10 reps, 3 sets | |
| 5. Overhead Dumbbell Press, 10 - 15 reps, 2 sets | |
| **Day 5: Pull** | |
| 1. Hammer Curls, 5 - 9 reps, 2 sets | |
| 2. Barbell Shrugs, 5 - 7 reps, 3 sets | |
| 3. Pull-Ups, 10 - 15 reps, 2 sets | |
| 4. Single Arm Rows, 7 - 9 reps, 4 sets | |
| 5. Reverse Pec Deck, 10 - 15 reps, 2 sets | |
| 6. Face Pulls, 7 - 10 reps, 4 sets | |
| 7. Seated Cable Rows, 5 - 8 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Hamstring Curls, 8 - 10 reps, 3 sets | |
| 2. Standing Calf Raises, 10 - 13 reps, 2 sets | |
| 3. Leg Extensions, 6 - 8 reps, 4 sets | |
| 4. Bodyweight Squats, 9 - 13 reps, 2 sets | |
| 5. Goblet Squats, 10 - 14 reps, 2 sets | |
| 6. Leg Press, 10 - 14 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Intermediate Routine 10 | |
| **Day 1: Push** | |
| 1. Skull Crushers, 6 - 10 reps, 4 sets | |
| 2. Incline Barbell Press, 10 - 12 reps, 2 sets | |
| 3. Tricep Pushdowns, 10 - 13 reps, 3 sets | |
| 4. Dumbbell Pullover, 10 - 13 reps, 2 sets | |
| 5. Dumbbell Bench Press, 8 - 10 reps, 4 sets | |
| **Day 2: Pull** | |
| 1. Bent Over Rows, 8 - 12 reps, 4 sets | |
| 2. T-bar Rows, 8 - 10 reps, 2 sets | |
| 3. Cable Curls, 8 - 13 reps, 3 sets | |
| 4. Rear Delt Flyes, 10 - 15 reps, 4 sets | |
| 5. Pull-Ups, 10 - 12 reps, 2 sets | |
| 6. Reverse Curls, 9 - 13 reps, 2 sets | |
| 7. Preacher Curls, 6 - 8 reps, 4 sets | |
| **Day 3: Legs** | |
| 1. Romanian Deadlift, 10 - 15 reps, 4 sets | |
| 2. Hamstring Curls, 8 - 13 reps, 4 sets | |
| 3. Squats, 8 - 12 reps, 3 sets | |
| 4. Leg Extensions, 10 - 12 reps, 4 sets | |
| 5. Leg Press, 5 - 8 reps, 2 sets | |
| 6. Lunges, 9 - 14 reps, 3 sets | |
| 7. Sitting Calf Raises, 8 - 10 reps, 2 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Bench Press, 9 - 12 reps, 4 sets | |
| 2. Incline Barbell Press, 9 - 13 reps, 3 sets | |
| 3. Dumbbell Pullover, 6 - 8 reps, 3 sets | |
| 4. Tricep Pushdowns, 6 - 8 reps, 4 sets | |
| 5. Cable Lateral Raises, 7 - 12 reps, 4 sets | |
| 6. Skull Crushers, 10 - 15 reps, 3 sets | |
| 7. Military Press, 6 - 9 reps, 3 sets | |
| **Day 5: Pull** | |
| 1. Cable Curls, 5 - 9 reps, 3 sets | |
| 2. Rear Delt Flyes, 7 - 9 reps, 4 sets | |
| 3. Deadlifts, 8 - 11 reps, 2 sets | |
| 4. Face Pulls, 9 - 14 reps, 4 sets | |
| 5. Pull-Ups, 6 - 8 reps, 4 sets | |
| 6. Preacher Curls, 7 - 12 reps, 2 sets | |
| **Day 6: Legs** | |
| 1. Romanian Deadlift, 8 - 12 reps, 4 sets | |
| 2. Leg Extensions, 7 - 10 reps, 2 sets | |
| 3. Sitting Calf Raises, 5 - 8 reps, 3 sets | |
| 4. Squats, 6 - 8 reps, 4 sets | |
| 5. Hamstring Curls, 7 - 11 reps, 3 sets | |
| **Day 7: Rest** | |
| ### Advanced Routine 10 | |
| **Day 1: Push** | |
| 1. Incline Dumbbell Press, 8 - 12 reps, 4 sets | |
| 2. Dumbbell Bench Press, 9 - 14 reps, 4 sets | |
| 3. Tricep Pushdowns, 6 - 8 reps, 3 sets | |
| 4. Skull Crushers, 8 - 13 reps, 3 sets | |
| 5. Cable Lateral Raises, 7 - 9 reps, 2 sets | |
| **Day 2: Pull** | |
| 1. Cable Curls, 5 - 8 reps, 2 sets | |
| 2. Incline Curls, 10 - 14 reps, 3 sets | |
| 3. Face Pulls, 7 - 11 reps, 2 sets | |
| 4. Hammer Curls, 10 - 12 reps, 2 sets | |
| 5. Deadlifts, 7 - 10 reps, 2 sets | |
| 6. Single Arm Pulldowns, 7 - 9 reps, 3 sets | |
| 7. Bent Over Rows, 6 - 9 reps, 3 sets | |
| **Day 3: Legs** | |
| 1. Leg Extensions, 9 - 12 reps, 3 sets | |
| 2. Sitting Calf RaisesSitting Hamstring Curls, 8 - 11 reps, 2 sets | |
| 3. Squats, 10 - 14 reps, 3 sets | |
| 4. Hip Thrust, 5 - 7 reps, 4 sets | |
| 5. Standing Calf Raises, 8 - 13 reps, 4 sets | |
| 6. Bulgarian Split Squats, 5 - 7 reps, 4 sets | |
| **Day 4: Push** | |
| 1. Dumbbell Lateral Raises, 8 - 13 reps, 4 sets | |
| 2. Dumbbell Bench Press, 7 - 11 reps, 2 sets | |
| 3. Incline Dumbbell Press, 6 - 10 reps, 4 sets | |
| 4. Military Press, 7 - 11 reps, 3 sets | |
| 5. Cable Lateral Raises, 5 - 9 reps, 4 sets | |
| 6. Skull Crushers, 5 - 7 reps, 4 sets | |
| **Day 5: Pull** | |
| 1. Incline Curls, 10 - 13 reps, 3 sets | |
| 2. Single Arm Pulldowns, 7 - 11 reps, 4 sets | |
| 3. Cable Curls, 7 - 12 reps, 2 sets | |
| 4. Hammer Curls, 10 - 14 reps, 4 sets | |
| 5. Face Pulls, 7 - 9 reps, 2 sets | |
| 6. Pull-Ups, 9 - 14 reps, 2 sets | |
| 7. Deadlifts, 6 - 8 reps, 4 sets | |
| **Day 6: Legs** | |
| 1. Squats, 9 - 13 reps, 4 sets | |
| 2. Sitting Calf RaisesSitting Hamstring Curls, 8 - 13 reps, 2 sets | |
| 3. Standing Calf Raises, 9 - 12 reps, 4 sets | |
| 4. Bulgarian Split Squats, 6 - 11 reps, 3 sets | |
| 5. Leg Extensions, 5 - 10 reps, 2 sets | |
| **Day 7: Rest** | |