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