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