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