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