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**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 |
Subsets and Splits
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