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