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