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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 |
Subsets and Splits
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