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