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