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