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