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