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