| Beginner Routine 1: | |
| Day 1: Push | |
| - Machine Chest Press: 3 sets, 8 reps | |
| - Dumbbell Arnold Press: 2 sets, 10 reps | |
| - Incline Dumbbell Fly: 3 sets, 10 reps | |
| - Cable Tricep Pushdown: 3 sets, 10 reps | |
| - Standing Dumbbell Press: 2 sets, 10 reps | |
| Day 2: Pull | |
| - Shotgun Row: 2 sets, 8 reps | |
| - Bent Over Barbell Row: 3 sets, 8 reps | |
| - Bent Over Dumbbell Row: 2 sets, 10 reps | |
| - Chin-Ups: 3 sets, 10 reps | |
| - Dumbbell Shrugs: 3 sets, 10 reps | |
| Day 3: Legs | |
| - Standing Calf Raise: 3 sets, 8 reps | |
| - Lunge: 2 sets, 8 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Calf Raise Machine: 2 sets, 8 reps | |
| - Leg Curl: 2 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Flyes: 2 sets, 8 reps | |
| - Dumbbell Shoulder Press: 2 sets, 8 reps | |
| - Dumbbell Arnold Press: 2 sets, 8 reps | |
| - Incline Dumbbell Fly: 2 sets, 8 reps | |
| - Dumbbell Front Raise: 2 sets, 8 reps | |
| Day 6: Pull | |
| - Underhand Lat Pull Down: 3 sets, 10 reps | |
| - Reverse Grip Barbell Row: 3 sets, 8 reps | |
| - Seated Cable Row: 2 sets, 8 reps | |
| - Cable Pullover: 3 sets, 8 reps | |
| - Bent Over Dumbbell Row: 3 sets, 8 reps | |
| Day 7: Legs | |
| - Dumbbell Stiff Legged Deadlift: 2 sets, 10 reps | |
| - Squat: 2 sets, 10 reps | |
| - Hyperextension: 2 sets, 10 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Leg Press Calf Raise: 2 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 2: | |
| Day 1: Push | |
| - Skullcrusher: 3 sets, 10 reps | |
| - Incline Dumbbell Fly: 2 sets, 8 reps | |
| - Overhead Tricep Extension: 2 sets, 8 reps | |
| - Eccentric Only Dips: 2 sets, 8 reps | |
| - Machine Chest Press: 2 sets, 8 reps | |
| Day 2: Pull | |
| - Seated Machine Row: 3 sets, 10 reps | |
| - Bent Over Barbell Row: 3 sets, 10 reps | |
| - Bent Over Dumbbell Row: 3 sets, 8 reps | |
| - Inverted Row: 2 sets, 10 reps | |
| - Seated Cable Row: 3 sets, 8 reps | |
| Day 3: Legs | |
| - Lunge: 2 sets, 10 reps | |
| - Leg Extension: 2 sets, 8 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Calf Raise Machine: 2 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Cable Tricep Pushdown: 2 sets, 8 reps | |
| - Standing Dumbbell Press: 2 sets, 8 reps | |
| - Overhead Tricep Extension: 3 sets, 8 reps | |
| - Chest Dips: 3 sets, 10 reps | |
| - Machine Chest Press: 2 sets, 10 reps | |
| Day 6: Pull | |
| - Inverted Row: 3 sets, 10 reps | |
| - Dumbbell Shrugs: 2 sets, 10 reps | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - Bent Over Barbell Row: 3 sets, 8 reps | |
| - Cable Face Pull: 3 sets, 8 reps | |
| Day 7: Legs | |
| - Bulgarian Split Squat: 2 sets, 10 reps | |
| - Squat: 3 sets, 8 reps | |
| - Bodyweight Glute Bridge: 2 sets, 8 reps | |
| - Box Step-Up: 3 sets, 10 reps | |
| - Seated Calf Raise: 2 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 3: | |
| Day 1: Push | |
| - Machine Chest Press: 2 sets, 10 reps | |
| - Dumbbell Shoulder Press: 2 sets, 10 reps | |
| - Weight Plate Front Raise: 2 sets, 8 reps | |
| - Shoulder Machine Press: 3 sets, 10 reps | |
| - Decline Dumbbell Press: 2 sets, 10 reps | |
| Day 2: Pull | |
| - Seated Machine Row: 3 sets, 10 reps | |
| - Inverted Row: 2 sets, 8 reps | |
| - Dumbbell Curl: 2 sets, 8 reps | |
| - Bent Over Dumbbell Row: 2 sets, 8 reps | |
| - Underhand Lat Pull Down: 3 sets, 10 reps | |
| Day 3: Legs | |
| - Hip Thrust: 2 sets, 10 reps | |
| - Bodyweight Glute Bridge: 3 sets, 10 reps | |
| - Leg Curls: 3 sets, 8 reps | |
| - Sumo Squat: 3 sets, 8 reps | |
| - Goblet Squat: 2 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Weight Plate Front Raise: 3 sets, 10 reps | |
| - Incline Bench Press Machine: 3 sets, 8 reps | |
| - Dumbbell Flyes: 2 sets, 10 reps | |
| - Dumbbell Front Raise: 3 sets, 10 reps | |
| - Skullcrusher: 3 sets, 8 reps | |
| Day 6: Pull | |
| - V-Bar Pull Down: 2 sets, 8 reps | |
| - Reverse Grip Barbell Row: 2 sets, 8 reps | |
| - Dumbbell Shrugs: 3 sets, 8 reps | |
| - Cable Face Pull: 2 sets, 8 reps | |
| - Inverted Row: 2 sets, 10 reps | |
| Day 7: Legs | |
| - Leg Press Calf Raise: 2 sets, 10 reps | |
| - Box Step-Up: 3 sets, 10 reps | |
| - Bodyweight Glute Bridge: 2 sets, 8 reps | |
| - One Leg Leg Press: 3 sets, 10 reps | |
| - Squat: 2 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 4: | |
| Day 1: Push | |
| - Incline Bench Press Machine: 3 sets, 10 reps | |
| - Incline Dumbbell Fly: 2 sets, 10 reps | |
| - Dumbbell Bench Press: 3 sets, 8 reps | |
| - Pec Deck: 2 sets, 8 reps | |
| - Lateral Raise: 2 sets, 10 reps | |
| Day 2: Pull | |
| - Inverted Row: 2 sets, 10 reps | |
| - Dumbbell Shrugs: 2 sets, 8 reps | |
| - Cable Pullover: 2 sets, 10 reps | |
| - Machine Row: 3 sets, 10 reps | |
| - Reverse Grip Barbell Row: 2 sets, 8 reps | |
| Day 3: Legs | |
| - Squat: 2 sets, 8 reps | |
| - Lunge: 3 sets, 8 reps | |
| - Leg Press: 2 sets, 8 reps | |
| - Calf Raise Machine: 3 sets, 10 reps | |
| - Sumo Squat: 3 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Skullcrusher: 3 sets, 8 reps | |
| - Lateral Raise: 2 sets, 10 reps | |
| - Dumbbell Front Raise: 3 sets, 8 reps | |
| - Overhead Tricep Extension: 3 sets, 8 reps | |
| - Machine Chest Press: 2 sets, 10 reps | |
| Day 6: Pull | |
| - Wide-Grip Pull-Ups: 2 sets, 10 reps | |
| - Bent Over Barbell Row: 2 sets, 10 reps | |
| - Hammer Curl: 3 sets, 10 reps | |
| - Seated Machine Row: 2 sets, 8 reps | |
| - Seated Cable Row: 3 sets, 8 reps | |
| Day 7: Legs | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Standing Calf Raise: 3 sets, 10 reps | |
| - Romanian Deadlift: 3 sets, 10 reps | |
| - Sumo Squat: 3 sets, 8 reps | |
| - Hyperextension: 3 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 5: | |
| Day 1: Push | |
| - Incline Bench Press Machine: 2 sets, 10 reps | |
| - Shoulder Machine Press: 3 sets, 8 reps | |
| - Eccentric Only Dips: 2 sets, 10 reps | |
| - Dumbbell Front Raise: 2 sets, 8 reps | |
| - Overhead Tricep Extension: 3 sets, 10 reps | |
| Day 2: Pull | |
| - Lat Pull Down: 2 sets, 10 reps | |
| - Machine Row: 3 sets, 10 reps | |
| - V-Bar Pull Down: 3 sets, 8 reps | |
| - Seated Cable Row: 2 sets, 10 reps | |
| - T-Bar Row: 2 sets, 10 reps | |
| Day 3: Legs | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 2 sets, 8 reps | |
| - Hyperextension: 2 sets, 8 reps | |
| - One Leg Leg Press: 2 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Bench Press: 2 sets, 10 reps | |
| - Dumbbell Flyes: 2 sets, 8 reps | |
| - Weight Plate Front Raise: 2 sets, 10 reps | |
| - Cable Tricep Pushdown: 3 sets, 10 reps | |
| - Dumbbell Arnold Press: 3 sets, 10 reps | |
| Day 6: Pull | |
| - T-Bar Row: 2 sets, 10 reps | |
| - Underhand Lat Pull Down: 2 sets, 10 reps | |
| - Cable Pullover: 3 sets, 8 reps | |
| - Dumbbell Curl: 2 sets, 8 reps | |
| - Reverse Grip Barbell Row: 2 sets, 8 reps | |
| Day 7: Legs | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 8 reps | |
| - Squat: 2 sets, 8 reps | |
| - One Leg Leg Press: 3 sets, 8 reps | |
| - Goblet Squat: 2 sets, 8 reps | |
| - Leg Curl: 2 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 6: | |
| Day 1: Push | |
| - Eccentric Only Dips: 2 sets, 8 reps | |
| - Cable Tricep Pushdown: 2 sets, 10 reps | |
| - Incline Bench Press Machine: 3 sets, 8 reps | |
| - Skullcrusher: 2 sets, 8 reps | |
| - Machine Chest Press: 2 sets, 10 reps | |
| Day 2: Pull | |
| - Seated Cable Row: 3 sets, 10 reps | |
| - V-Bar Pull Down: 2 sets, 8 reps | |
| - Machine Row: 2 sets, 8 reps | |
| - Wide-Grip Pull-Ups: 2 sets, 8 reps | |
| - Bent Over Barbell Row: 3 sets, 8 reps | |
| Day 3: Legs | |
| - Squat: 2 sets, 8 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| - Calf Raise Machine: 2 sets, 10 reps | |
| - Leg Press: 2 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 2 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Incline Bench Press Machine: 2 sets, 8 reps | |
| - Rope Press Down: 2 sets, 10 reps | |
| - Dumbbell Front Raise: 2 sets, 8 reps | |
| - Skullcrusher: 3 sets, 8 reps | |
| - Lateral Raise: 3 sets, 10 reps | |
| Day 6: Pull | |
| - Underhand Lat Pull Down: 2 sets, 10 reps | |
| - Dumbbell Curl: 2 sets, 10 reps | |
| - One Arm Dumbbell Row: 3 sets, 8 reps | |
| - V-Bar Pull Down: 2 sets, 10 reps | |
| - Seated Cable Row: 2 sets, 8 reps | |
| Day 7: Legs | |
| - Seated Calf Raise: 3 sets, 8 reps | |
| - Bodyweight Glute Bridge: 2 sets, 10 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| - Squat: 3 sets, 10 reps | |
| - Bulgarian Split Squat: 2 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 7: | |
| Day 1: Push | |
| - Incline Dumbbell Fly: 2 sets, 8 reps | |
| - Shoulder Machine Press: 3 sets, 10 reps | |
| - Dumbbell Front Raise: 2 sets, 8 reps | |
| - Lateral Raise: 2 sets, 8 reps | |
| - Incline Bench Press Machine: 3 sets, 8 reps | |
| Day 2: Pull | |
| - Seated Cable Row: 3 sets, 8 reps | |
| - Seated Machine Row: 2 sets, 8 reps | |
| - Bent Over Dumbbell Row: 3 sets, 10 reps | |
| - One Arm Dumbbell Row: 3 sets, 10 reps | |
| - Hammer Curl: 3 sets, 8 reps | |
| Day 3: Legs | |
| - Squat: 2 sets, 10 reps | |
| - Leg Curl: 3 sets, 10 reps | |
| - One Leg Leg Press: 2 sets, 8 reps | |
| - Romanian Deadlift: 2 sets, 8 reps | |
| - Goblet Squat: 2 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Standing Dumbbell Press: 3 sets, 10 reps | |
| - Skullcrusher: 2 sets, 10 reps | |
| - Rope Press Down: 2 sets, 8 reps | |
| - Weight Plate Front Raise: 3 sets, 8 reps | |
| - Eccentric Only Dips: 2 sets, 8 reps | |
| Day 6: Pull | |
| - Machine Row: 2 sets, 8 reps | |
| - V-Bar Pull Down: 3 sets, 10 reps | |
| - Shotgun Row: 3 sets, 8 reps | |
| - Dumbbell Curl: 2 sets, 10 reps | |
| - Underhand Lat Pull Down: 2 sets, 10 reps | |
| Day 7: Legs | |
| - Hip Thrust: 2 sets, 8 reps | |
| - Standing Calf Raise: 3 sets, 8 reps | |
| - Lunge: 2 sets, 10 reps | |
| - Hyperextension: 3 sets, 10 reps | |
| - Bodyweight Glute Bridge: 2 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 8: | |
| Day 1: Push | |
| - Incline Bench Press Machine: 3 sets, 10 reps | |
| - Rope Press Down: 2 sets, 8 reps | |
| - Pec Deck: 2 sets, 10 reps | |
| - Dumbbell Arnold Press: 3 sets, 8 reps | |
| - Decline Dumbbell Press: 2 sets, 10 reps | |
| Day 2: Pull | |
| - Chin-Ups: 3 sets, 8 reps | |
| - Reverse Grip Barbell Row: 3 sets, 8 reps | |
| - Bent Over Barbell Row: 3 sets, 8 reps | |
| - Seated Machine Row: 3 sets, 10 reps | |
| - Dumbbell Curl: 2 sets, 8 reps | |
| Day 3: Legs | |
| - Romanian Deadlift: 2 sets, 10 reps | |
| - Hip Thrust: 2 sets, 10 reps | |
| - Leg Curl: 3 sets, 10 reps | |
| - Lunge: 2 sets, 10 reps | |
| - Standing Calf Raise: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Bench Press: 3 sets, 10 reps | |
| - Cable Tricep Pushdown: 3 sets, 8 reps | |
| - Chest Dips: 3 sets, 8 reps | |
| - Decline Dumbbell Press: 2 sets, 8 reps | |
| - Shoulder Machine Press: 3 sets, 8 reps | |
| Day 6: Pull | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - V-Bar Pull Down: 3 sets, 10 reps | |
| - Seated Cable Row: 2 sets, 10 reps | |
| - Dumbbell Shrugs: 2 sets, 10 reps | |
| - Machine Row: 2 sets, 10 reps | |
| Day 7: Legs | |
| - Standing Calf Raise: 2 sets, 10 reps | |
| - Goblet Squat: 3 sets, 10 reps | |
| - Hyperextension: 2 sets, 10 reps | |
| - Leg Extension: 3 sets, 8 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 9: | |
| Day 1: Push | |
| - Overhead Tricep Extension: 2 sets, 10 reps | |
| - Dumbbell Flyes: 2 sets, 10 reps | |
| - Skullcrusher: 2 sets, 8 reps | |
| - Dumbbell Front Raise: 2 sets, 10 reps | |
| - Dumbbell Bench Press: 2 sets, 10 reps | |
| Day 2: Pull | |
| - Machine Row: 2 sets, 10 reps | |
| - Dumbbell Curl: 2 sets, 8 reps | |
| - Reverse Grip Barbell Row: 3 sets, 10 reps | |
| - Underhand Lat Pull Down: 3 sets, 10 reps | |
| - Cable Pullover: 3 sets, 10 reps | |
| Day 3: Legs | |
| - Goblet Squat: 2 sets, 10 reps | |
| - Leg Press: 3 sets, 8 reps | |
| - Bulgarian Split Squat: 3 sets, 8 reps | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 10 reps | |
| - Hyperextension: 2 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Shoulder Machine Press: 2 sets, 8 reps | |
| - Dumbbell Flyes: 3 sets, 10 reps | |
| - Skullcrusher: 3 sets, 10 reps | |
| - Incline Bench Press Machine: 2 sets, 10 reps | |
| - Pec Deck: 2 sets, 8 reps | |
| Day 6: Pull | |
| - Bent Over Dumbbell Row: 3 sets, 8 reps | |
| - Underhand Lat Pull Down: 3 sets, 10 reps | |
| - Seated Cable Row: 2 sets, 8 reps | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - One Arm Dumbbell Row: 2 sets, 8 reps | |
| Day 7: Legs | |
| - Standing Calf Raise: 3 sets, 10 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| - Bodyweight Glute Bridge: 3 sets, 10 reps | |
| - Calf Raise Machine: 3 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 10: | |
| Day 1: Push | |
| - Dumbbell Front Raise: 3 sets, 8 reps | |
| - Dumbbell Arnold Press: 3 sets, 8 reps | |
| - Shoulder Machine Press: 2 sets, 8 reps | |
| - Pec Deck: 3 sets, 10 reps | |
| - Dumbbell Bench Press: 2 sets, 8 reps | |
| Day 2: Pull | |
| - Hammer Curl: 2 sets, 8 reps | |
| - Lat Pull Down: 2 sets, 8 reps | |
| - Bent Over Barbell Row: 3 sets, 10 reps | |
| - Dumbbell Shrugs: 3 sets, 8 reps | |
| - Seated Machine Row: 2 sets, 10 reps | |
| Day 3: Legs | |
| - Standing Calf Raise: 3 sets, 10 reps | |
| - Calf Raise Machine: 3 sets, 8 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Seated Calf Raise: 3 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Bench Press: 3 sets, 10 reps | |
| - Overhead Tricep Extension: 3 sets, 10 reps | |
| - Dumbbell Arnold Press: 3 sets, 8 reps | |
| - Dumbbell Front Raise: 3 sets, 10 reps | |
| - Machine Chest Press: 3 sets, 8 reps | |
| Day 6: Pull | |
| - Underhand Lat Pull Down: 3 sets, 8 reps | |
| - Chin-Ups: 3 sets, 10 reps | |
| - Bent Over Dumbbell Row: 3 sets, 8 reps | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - Shotgun Row: 2 sets, 8 reps | |
| Day 7: Legs | |
| - Calf Raise Machine: 3 sets, 8 reps | |
| - Bulgarian Split Squat: 3 sets, 10 reps | |
| - One Leg Leg Press: 2 sets, 8 reps | |
| - Lunge: 3 sets, 10 reps | |
| - Hyperextension: 3 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 11: | |
| Day 1: Push | |
| - Incline Bench Press Machine: 2 sets, 10 reps | |
| - Dumbbell Shoulder Press: 2 sets, 8 reps | |
| - Pec Deck: 2 sets, 8 reps | |
| - Cable Tricep Pushdown: 3 sets, 8 reps | |
| - Rope Press Down: 3 sets, 8 reps | |
| Day 2: Pull | |
| - Seated Cable Row: 3 sets, 10 reps | |
| - Lat Pull Down: 2 sets, 10 reps | |
| - Underhand Lat Pull Down: 3 sets, 10 reps | |
| - Bent Over Barbell Row: 3 sets, 10 reps | |
| - Cable Pullover: 2 sets, 10 reps | |
| Day 3: Legs | |
| - Goblet Squat: 3 sets, 10 reps | |
| - Sumo Squat: 3 sets, 8 reps | |
| - Leg Curls: 3 sets, 10 reps | |
| - Lunge: 3 sets, 8 reps | |
| - Leg Curl: 2 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Incline Bench Press Machine: 3 sets, 8 reps | |
| - Lateral Raise: 2 sets, 10 reps | |
| - Cable Tricep Pushdown: 3 sets, 10 reps | |
| - Machine Chest Press: 3 sets, 8 reps | |
| - Chest Dips: 2 sets, 10 reps | |
| Day 6: Pull | |
| - Dumbbell Curl: 3 sets, 8 reps | |
| - Underhand Lat Pull Down: 3 sets, 10 reps | |
| - Shotgun Row: 2 sets, 8 reps | |
| - Chin-Ups: 2 sets, 10 reps | |
| - Lat Pull Down: 2 sets, 10 reps | |
| Day 7: Legs | |
| - Lunge: 3 sets, 8 reps | |
| - Leg Press: 2 sets, 8 reps | |
| - Leg Curl: 3 sets, 8 reps | |
| - Goblet Squat: 2 sets, 10 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 12: | |
| Day 1: Push | |
| - Decline Dumbbell Press: 2 sets, 10 reps | |
| - Standing Dumbbell Press: 2 sets, 8 reps | |
| - Dumbbell Front Raise: 2 sets, 8 reps | |
| - Dumbbell Bench Press: 2 sets, 8 reps | |
| - Eccentric Only Dips: 2 sets, 8 reps | |
| Day 2: Pull | |
| - Bent Over Barbell Row: 2 sets, 8 reps | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - Cable Pullover: 2 sets, 8 reps | |
| - Seated Machine Row: 3 sets, 10 reps | |
| - Seated Cable Row: 2 sets, 8 reps | |
| Day 3: Legs | |
| - Seated Calf Raise: 3 sets, 8 reps | |
| - Bodyweight Glute Bridge: 3 sets, 8 reps | |
| - Leg Curl: 3 sets, 10 reps | |
| - Squat: 3 sets, 10 reps | |
| - Romanian Deadlift: 2 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Machine Chest Press: 3 sets, 8 reps | |
| - Dumbbell Shoulder Press: 2 sets, 10 reps | |
| - Standing Dumbbell Press: 3 sets, 8 reps | |
| - Chest Dips: 2 sets, 10 reps | |
| - Cable Tricep Pushdown: 3 sets, 8 reps | |
| Day 6: Pull | |
| - Hammer Curl: 3 sets, 8 reps | |
| - Chin-Ups: 3 sets, 10 reps | |
| - Dumbbell Curl: 2 sets, 10 reps | |
| - One Arm Dumbbell Row: 2 sets, 8 reps | |
| - T-Bar Row: 2 sets, 8 reps | |
| Day 7: Legs | |
| - Squat: 2 sets, 8 reps | |
| - Romanian Deadlift: 3 sets, 8 reps | |
| - Calf Raise Machine: 2 sets, 10 reps | |
| - Hip Thrust: 3 sets, 8 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 13: | |
| Day 1: Push | |
| - Dumbbell Arnold Press: 3 sets, 8 reps | |
| - Machine Chest Press: 2 sets, 10 reps | |
| - Skullcrusher: 3 sets, 8 reps | |
| - Eccentric Only Dips: 2 sets, 10 reps | |
| - Pec Deck: 3 sets, 10 reps | |
| Day 2: Pull | |
| - T-Bar Row: 2 sets, 10 reps | |
| - Dumbbell Curl: 2 sets, 8 reps | |
| - One Arm Dumbbell Row: 2 sets, 10 reps | |
| - Lat Pull Down: 3 sets, 10 reps | |
| - Machine Row: 3 sets, 10 reps | |
| Day 3: Legs | |
| - Lunge: 2 sets, 8 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Hip Thrust: 3 sets, 8 reps | |
| - Standing Calf Raise: 3 sets, 10 reps | |
| - Hyperextension: 2 sets, 8 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Machine Chest Press: 3 sets, 10 reps | |
| - Dumbbell Shoulder Press: 3 sets, 8 reps | |
| - Cable Tricep Pushdown: 2 sets, 10 reps | |
| - Dumbbell Bench Press: 3 sets, 10 reps | |
| - Pec Deck: 3 sets, 10 reps | |
| Day 6: Pull | |
| - Seated Machine Row: 3 sets, 8 reps | |
| - T-Bar Row: 3 sets, 8 reps | |
| - Lat Pull Down: 3 sets, 8 reps | |
| - One Arm Dumbbell Row: 3 sets, 8 reps | |
| - Chin-Ups: 3 sets, 8 reps | |
| Day 7: Legs | |
| - Hip Thrust: 2 sets, 10 reps | |
| - Leg Curls: 3 sets, 10 reps | |
| - Leg Curl: 3 sets, 8 reps | |
| - Dumbbell Stiff Legged Deadlift: 2 sets, 8 reps | |
| - Bodyweight Glute Bridge: 2 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Beginner Routine 14: | |
| Day 1: Push | |
| - Rope Press Down: 3 sets, 10 reps | |
| - Decline Dumbbell Press: 3 sets, 8 reps | |
| - Dumbbell Arnold Press: 3 sets, 8 reps | |
| - Pec Deck: 2 sets, 10 reps | |
| - Weight Plate Front Raise: 3 sets, 10 reps | |
| Day 2: Pull | |
| - T-Bar Row: 2 sets, 8 reps | |
| - Seated Machine Row: 2 sets, 8 reps | |
| - Underhand Lat Pull Down: 3 sets, 8 reps | |
| - V-Bar Pull Down: 2 sets, 10 reps | |
| - Dumbbell Curl: 3 sets, 8 reps | |
| Day 3: Legs | |
| - Leg Curl: 2 sets, 10 reps | |
| - Hip Thrust: 2 sets, 8 reps | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Leg Press Calf Raise: 2 sets, 8 reps | |
| - Bodyweight Glute Bridge: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Standing Dumbbell Press: 2 sets, 10 reps | |
| - Cable Tricep Pushdown: 2 sets, 8 reps | |
| - Dumbbell Front Raise: 3 sets, 8 reps | |
| - Overhead Tricep Extension: 2 sets, 10 reps | |
| - Pec Deck: 2 sets, 10 reps | |
| Day 6: Pull | |
| - Lat Pull Down: 2 sets, 8 reps | |
| - Cable Face Pull: 2 sets, 8 reps | |
| - Dumbbell Curl: 3 sets, 8 reps | |
| - Seated Machine Row: 2 sets, 10 reps | |
| - Dumbbell Shrugs: 3 sets, 10 reps | |
| Day 7: Legs | |
| - Hyperextension: 2 sets, 8 reps | |
| - Bulgarian Split Squat: 3 sets, 10 reps | |
| - One Leg Leg Press: 3 sets, 8 reps | |
| - Box Step-Up: 2 sets, 10 reps | |
| - Goblet Squat: 3 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 1: | |
| Day 1: Push | |
| - Dumbbell Front Raise: 4 sets, 10 reps | |
| - Lateral Raise: 3 sets, 10 reps | |
| - Skullcrusher: 4 sets, 10 reps | |
| - Dumbbell Flyes: 4 sets, 12 reps | |
| - Chest Dips: 4 sets, 12 reps | |
| Day 2: Pull | |
| - Bent Over Dumbbell Row: 4 sets, 12 reps | |
| - Machine Row: 4 sets, 10 reps | |
| - Underhand Lat Pull Down: 4 sets, 12 reps | |
| - Chin-Ups: 4 sets, 10 reps | |
| - Seated Cable Row: 3 sets, 12 reps | |
| Day 3: Legs | |
| - Standing Calf Raise: 3 sets, 12 reps | |
| - Hip Thrust: 4 sets, 12 reps | |
| - Leg Press Calf Raise: 3 sets, 12 reps | |
| - Hyperextension: 4 sets, 12 reps | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Incline Dumbbell Fly: 3 sets, 12 reps | |
| - Dumbbell Arnold Press: 3 sets, 12 reps | |
| - Overhead Tricep Extension: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 3 sets, 10 reps | |
| Day 6: Pull | |
| - Reverse Grip Barbell Row: 4 sets, 12 reps | |
| - Inverted Row: 4 sets, 12 reps | |
| - Dumbbell Shrugs: 4 sets, 12 reps | |
| - Cable Pullover: 3 sets, 10 reps | |
| - V-Bar Pull Down: 4 sets, 12 reps | |
| Day 7: Legs | |
| - Squat: 3 sets, 10 reps | |
| - Romanian Deadlift: 4 sets, 10 reps | |
| - Calf Raise Machine: 3 sets, 12 reps | |
| - Goblet Squat: 4 sets, 12 reps | |
| - Standing Calf Raise: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 2: | |
| Day 1: Push | |
| - Skullcrusher: 3 sets, 12 reps | |
| - Overhead Tricep Extension: 3 sets, 10 reps | |
| - Pec Deck: 4 sets, 10 reps | |
| - Dumbbell Flyes: 3 sets, 10 reps | |
| - Machine Chest Press: 4 sets, 12 reps | |
| Day 2: Pull | |
| - Lat Pull Down: 4 sets, 12 reps | |
| - Bent Over Dumbbell Row: 3 sets, 10 reps | |
| - V-Bar Pull Down: 4 sets, 10 reps | |
| - Inverted Row: 3 sets, 10 reps | |
| - Underhand Lat Pull Down: 3 sets, 12 reps | |
| Day 3: Legs | |
| - Lunge: 3 sets, 10 reps | |
| - Leg Press Calf Raise: 4 sets, 12 reps | |
| - Hyperextension: 3 sets, 12 reps | |
| - Calf Raise Machine: 4 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Front Raise: 4 sets, 10 reps | |
| - Overhead Tricep Extension: 4 sets, 12 reps | |
| - Skullcrusher: 3 sets, 10 reps | |
| - Dumbbell Bench Press: 4 sets, 12 reps | |
| - Lateral Raise: 3 sets, 12 reps | |
| Day 6: Pull | |
| - Bent Over Barbell Row: 3 sets, 12 reps | |
| - T-Bar Row: 4 sets, 10 reps | |
| - Machine Row: 4 sets, 12 reps | |
| - Inverted Row: 4 sets, 10 reps | |
| - Shotgun Row: 3 sets, 12 reps | |
| Day 7: Legs | |
| - Sumo Squat: 3 sets, 12 reps | |
| - Standing Calf Raise: 4 sets, 10 reps | |
| - Bulgarian Split Squat: 4 sets, 10 reps | |
| - Squat: 3 sets, 12 reps | |
| - Leg Press: 3 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 3: | |
| Day 1: Push | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Dumbbell Arnold Press: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 4 sets, 10 reps | |
| - Cable Tricep Pushdown: 4 sets, 12 reps | |
| - Skullcrusher: 4 sets, 12 reps | |
| Day 2: Pull | |
| - Bent Over Dumbbell Row: 3 sets, 12 reps | |
| - Reverse Grip Barbell Row: 3 sets, 12 reps | |
| - Dumbbell Shrugs: 3 sets, 12 reps | |
| - Seated Cable Row: 4 sets, 12 reps | |
| - Bent Over Barbell Row: 3 sets, 12 reps | |
| Day 3: Legs | |
| - Squat: 3 sets, 12 reps | |
| - One Leg Leg Press: 3 sets, 10 reps | |
| - Romanian Deadlift: 3 sets, 10 reps | |
| - Leg Extension: 4 sets, 10 reps | |
| - Calf Raise Machine: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Skullcrusher: 4 sets, 10 reps | |
| - Overhead Tricep Extension: 4 sets, 12 reps | |
| - Pec Deck: 4 sets, 12 reps | |
| - Decline Dumbbell Press: 4 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| Day 6: Pull | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - One Arm Dumbbell Row: 3 sets, 10 reps | |
| - Bent Over Dumbbell Row: 3 sets, 12 reps | |
| - Shotgun Row: 3 sets, 12 reps | |
| - Seated Machine Row: 4 sets, 10 reps | |
| Day 7: Legs | |
| - Lunge: 3 sets, 12 reps | |
| - Leg Press: 3 sets, 12 reps | |
| - Bodyweight Glute Bridge: 4 sets, 12 reps | |
| - Standing Calf Raise: 4 sets, 10 reps | |
| - Box Step-Up: 3 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 4: | |
| Day 1: Push | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Dumbbell Arnold Press: 3 sets, 10 reps | |
| - Dumbbell Flyes: 4 sets, 10 reps | |
| - Chest Dips: 4 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| Day 2: Pull | |
| - V-Bar Pull Down: 3 sets, 12 reps | |
| - Lat Pull Down: 3 sets, 12 reps | |
| - Underhand Lat Pull Down: 3 sets, 12 reps | |
| - Inverted Row: 3 sets, 12 reps | |
| - T-Bar Row: 4 sets, 10 reps | |
| Day 3: Legs | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps | |
| - Hip Thrust: 3 sets, 12 reps | |
| - Bulgarian Split Squat: 3 sets, 12 reps | |
| - Lunge: 3 sets, 10 reps | |
| - Goblet Squat: 4 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Decline Dumbbell Press: 4 sets, 10 reps | |
| - Dumbbell Shoulder Press: 4 sets, 10 reps | |
| - Skullcrusher: 4 sets, 10 reps | |
| - Dumbbell Flyes: 4 sets, 12 reps | |
| - Lateral Raise: 4 sets, 10 reps | |
| Day 6: Pull | |
| - Lat Pull Down: 4 sets, 12 reps | |
| - Dumbbell Curl: 4 sets, 12 reps | |
| - Dumbbell Shrugs: 4 sets, 12 reps | |
| - Seated Cable Row: 4 sets, 10 reps | |
| - Machine Row: 3 sets, 12 reps | |
| Day 7: Legs | |
| - Bodyweight Glute Bridge: 3 sets, 12 reps | |
| - Squat: 4 sets, 10 reps | |
| - Lunge: 3 sets, 12 reps | |
| - Hip Thrust: 4 sets, 12 reps | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 5: | |
| Day 1: Push | |
| - Overhead Tricep Extension: 3 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| - Eccentric Only Dips: 3 sets, 10 reps | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 10 reps | |
| Day 2: Pull | |
| - Shotgun Row: 3 sets, 10 reps | |
| - Chin-Ups: 4 sets, 12 reps | |
| - Hammer Curl: 3 sets, 10 reps | |
| - One Arm Dumbbell Row: 4 sets, 12 reps | |
| - Machine Row: 4 sets, 12 reps | |
| Day 3: Legs | |
| - Leg Extension: 3 sets, 12 reps | |
| - Bulgarian Split Squat: 4 sets, 12 reps | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Hip Thrust: 4 sets, 12 reps | |
| - Leg Curl: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Flyes: 4 sets, 12 reps | |
| - Standing Dumbbell Press: 3 sets, 12 reps | |
| - Machine Chest Press: 3 sets, 12 reps | |
| - Incline Bench Press Machine: 3 sets, 12 reps | |
| - Skullcrusher: 3 sets, 10 reps | |
| Day 6: Pull | |
| - Shotgun Row: 3 sets, 10 reps | |
| - Machine Row: 3 sets, 10 reps | |
| - Hammer Curl: 4 sets, 10 reps | |
| - V-Bar Pull Down: 3 sets, 12 reps | |
| - Lat Pull Down: 3 sets, 12 reps | |
| Day 7: Legs | |
| - Box Step-Up: 4 sets, 10 reps | |
| - Leg Curl: 3 sets, 10 reps | |
| - Seated Calf Raise: 4 sets, 12 reps | |
| - Leg Curls: 4 sets, 12 reps | |
| - Hip Thrust: 4 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 6: | |
| Day 1: Push | |
| - Incline Dumbbell Fly: 4 sets, 10 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 4 sets, 10 reps | |
| - Incline Bench Press Machine: 3 sets, 12 reps | |
| - Cable Tricep Pushdown: 4 sets, 10 reps | |
| Day 2: Pull | |
| - Cable Pullover: 4 sets, 10 reps | |
| - Lat Pull Down: 3 sets, 12 reps | |
| - Reverse Grip Barbell Row: 4 sets, 10 reps | |
| - Underhand Lat Pull Down: 4 sets, 10 reps | |
| - Bent Over Dumbbell Row: 3 sets, 10 reps | |
| Day 3: Legs | |
| - Leg Press Calf Raise: 4 sets, 12 reps | |
| - Leg Curl: 3 sets, 12 reps | |
| - Bulgarian Split Squat: 4 sets, 10 reps | |
| - Leg Press: 3 sets, 12 reps | |
| - Box Step-Up: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Incline Dumbbell Fly: 4 sets, 10 reps | |
| - Machine Chest Press: 3 sets, 10 reps | |
| - Decline Dumbbell Press: 4 sets, 12 reps | |
| - Skullcrusher: 4 sets, 12 reps | |
| Day 6: Pull | |
| - One Arm Dumbbell Row: 4 sets, 10 reps | |
| - Dumbbell Curl: 4 sets, 10 reps | |
| - Seated Cable Row: 4 sets, 10 reps | |
| - Lat Pull Down: 4 sets, 10 reps | |
| - Dumbbell Shrugs: 3 sets, 10 reps | |
| Day 7: Legs | |
| - Leg Press Calf Raise: 3 sets, 10 reps | |
| - Goblet Squat: 4 sets, 10 reps | |
| - Leg Press: 3 sets, 12 reps | |
| - Calf Raise Machine: 4 sets, 12 reps | |
| - Hip Thrust: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 7: | |
| Day 1: Push | |
| - Lateral Raise: 4 sets, 10 reps | |
| - Skullcrusher: 3 sets, 12 reps | |
| - Decline Dumbbell Press: 4 sets, 12 reps | |
| - Shoulder Machine Press: 3 sets, 12 reps | |
| - Chest Dips: 3 sets, 10 reps | |
| Day 2: Pull | |
| - One Arm Dumbbell Row: 4 sets, 10 reps | |
| - T-Bar Row: 3 sets, 12 reps | |
| - Inverted Row: 3 sets, 12 reps | |
| - Shotgun Row: 4 sets, 10 reps | |
| - Dumbbell Curl: 4 sets, 10 reps | |
| Day 3: Legs | |
| - Leg Press: 4 sets, 12 reps | |
| - Lunge: 4 sets, 10 reps | |
| - Squat: 4 sets, 12 reps | |
| - Sumo Squat: 4 sets, 10 reps | |
| - Hyperextension: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Chest Dips: 4 sets, 12 reps | |
| - Eccentric Only Dips: 4 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Decline Dumbbell Press: 4 sets, 12 reps | |
| - Pec Deck: 3 sets, 12 reps | |
| Day 6: Pull | |
| - One Arm Dumbbell Row: 3 sets, 10 reps | |
| - Dumbbell Shrugs: 4 sets, 10 reps | |
| - V-Bar Pull Down: 4 sets, 10 reps | |
| - Underhand Lat Pull Down: 4 sets, 12 reps | |
| - Seated Cable Row: 4 sets, 10 reps | |
| Day 7: Legs | |
| - Box Step-Up: 3 sets, 12 reps | |
| - Lunge: 3 sets, 12 reps | |
| - Romanian Deadlift: 4 sets, 10 reps | |
| - Leg Press: 3 sets, 12 reps | |
| - Leg Curl: 3 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 8: | |
| Day 1: Push | |
| - Lateral Raise: 3 sets, 12 reps | |
| - Machine Chest Press: 3 sets, 10 reps | |
| - Decline Dumbbell Press: 4 sets, 10 reps | |
| - Chest Dips: 4 sets, 10 reps | |
| - Dumbbell Front Raise: 3 sets, 10 reps | |
| Day 2: Pull | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| - Bent Over Barbell Row: 4 sets, 10 reps | |
| - T-Bar Row: 4 sets, 12 reps | |
| - Chin-Ups: 3 sets, 10 reps | |
| - Underhand Lat Pull Down: 4 sets, 12 reps | |
| Day 3: Legs | |
| - Bodyweight Glute Bridge: 3 sets, 10 reps | |
| - Leg Press Calf Raise: 3 sets, 10 reps | |
| - Squat: 4 sets, 12 reps | |
| - Hip Thrust: 3 sets, 12 reps | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Overhead Tricep Extension: 3 sets, 10 reps | |
| - Pec Deck: 4 sets, 12 reps | |
| - Dumbbell Arnold Press: 4 sets, 10 reps | |
| - Dumbbell Front Raise: 4 sets, 10 reps | |
| - Skullcrusher: 3 sets, 12 reps | |
| Day 6: Pull | |
| - Chin-Ups: 3 sets, 10 reps | |
| - Seated Cable Row: 4 sets, 10 reps | |
| - V-Bar Pull Down: 3 sets, 12 reps | |
| - T-Bar Row: 3 sets, 12 reps | |
| - Wide-Grip Pull-Ups: 3 sets, 10 reps | |
| Day 7: Legs | |
| - Lunge: 3 sets, 12 reps | |
| - Calf Raise Machine: 4 sets, 10 reps | |
| - Bodyweight Glute Bridge: 3 sets, 12 reps | |
| - Leg Curls: 3 sets, 10 reps | |
| - Seated Calf Raise: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 9: | |
| Day 1: Push | |
| - Skullcrusher: 4 sets, 10 reps | |
| - Dumbbell Front Raise: 4 sets, 12 reps | |
| - Incline Bench Press Machine: 4 sets, 12 reps | |
| - Pec Deck: 3 sets, 12 reps | |
| - Rope Press Down: 4 sets, 12 reps | |
| Day 2: Pull | |
| - One Arm Dumbbell Row: 4 sets, 10 reps | |
| - Chin-Ups: 4 sets, 12 reps | |
| - Underhand Lat Pull Down: 4 sets, 12 reps | |
| - V-Bar Pull Down: 3 sets, 10 reps | |
| - Machine Row: 4 sets, 12 reps | |
| Day 3: Legs | |
| - Leg Curl: 3 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps | |
| - Hyperextension: 3 sets, 12 reps | |
| - Goblet Squat: 3 sets, 10 reps | |
| - Leg Press: 4 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Incline Dumbbell Fly: 4 sets, 10 reps | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 10 reps | |
| - Cable Tricep Pushdown: 4 sets, 10 reps | |
| - Overhead Tricep Extension: 3 sets, 10 reps | |
| Day 6: Pull | |
| - Cable Pullover: 4 sets, 10 reps | |
| - Wide-Grip Pull-Ups: 4 sets, 10 reps | |
| - T-Bar Row: 4 sets, 12 reps | |
| - Dumbbell Shrugs: 4 sets, 12 reps | |
| - Dumbbell Curl: 4 sets, 10 reps | |
| Day 7: Legs | |
| - Lunge: 3 sets, 10 reps | |
| - Leg Curl: 4 sets, 12 reps | |
| - Bulgarian Split Squat: 4 sets, 10 reps | |
| - Goblet Squat: 4 sets, 10 reps | |
| - Seated Calf Raise: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 10: | |
| Day 1: Push | |
| - Skullcrusher: 4 sets, 10 reps | |
| - Decline Dumbbell Press: 4 sets, 10 reps | |
| - Incline Bench Press Machine: 3 sets, 12 reps | |
| - Lateral Raise: 3 sets, 12 reps | |
| - Pec Deck: 4 sets, 10 reps | |
| Day 2: Pull | |
| - Dumbbell Curl: 3 sets, 12 reps | |
| - T-Bar Row: 3 sets, 12 reps | |
| - Chin-Ups: 4 sets, 10 reps | |
| - Machine Row: 3 sets, 10 reps | |
| - Bent Over Dumbbell Row: 3 sets, 12 reps | |
| Day 3: Legs | |
| - Sumo Squat: 4 sets, 10 reps | |
| - Bodyweight Glute Bridge: 3 sets, 12 reps | |
| - Calf Raise Machine: 3 sets, 10 reps | |
| - Seated Calf Raise: 4 sets, 10 reps | |
| - Leg Extension: 4 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Flyes: 3 sets, 10 reps | |
| - Dumbbell Arnold Press: 3 sets, 12 reps | |
| - Overhead Tricep Extension: 4 sets, 12 reps | |
| - Lateral Raise: 4 sets, 10 reps | |
| - Chest Dips: 3 sets, 12 reps | |
| Day 6: Pull | |
| - Dumbbell Shrugs: 4 sets, 10 reps | |
| - Bent Over Dumbbell Row: 4 sets, 12 reps | |
| - One Arm Dumbbell Row: 3 sets, 10 reps | |
| - V-Bar Pull Down: 3 sets, 12 reps | |
| - Chin-Ups: 3 sets, 12 reps | |
| Day 7: Legs | |
| - Hyperextension: 3 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps | |
| - Lunge: 4 sets, 12 reps | |
| - Leg Curls: 3 sets, 12 reps | |
| - Seated Calf Raise: 3 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 11: | |
| Day 1: Push | |
| - Dumbbell Front Raise: 3 sets, 12 reps | |
| - Skullcrusher: 4 sets, 12 reps | |
| - Rope Press Down: 4 sets, 10 reps | |
| - Machine Chest Press: 4 sets, 12 reps | |
| - Dumbbell Shoulder Press: 4 sets, 10 reps | |
| Day 2: Pull | |
| - Cable Face Pull: 4 sets, 10 reps | |
| - Lat Pull Down: 3 sets, 12 reps | |
| - Seated Cable Row: 4 sets, 10 reps | |
| - Bent Over Dumbbell Row: 3 sets, 12 reps | |
| - One Arm Dumbbell Row: 4 sets, 12 reps | |
| Day 3: Legs | |
| - Goblet Squat: 4 sets, 10 reps | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps | |
| - Calf Raise Machine: 4 sets, 10 reps | |
| - Leg Press Calf Raise: 4 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Eccentric Only Dips: 3 sets, 12 reps | |
| - Shoulder Machine Press: 3 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 10 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Chest Dips: 3 sets, 12 reps | |
| Day 6: Pull | |
| - Reverse Grip Barbell Row: 3 sets, 10 reps | |
| - Shotgun Row: 3 sets, 12 reps | |
| - Hammer Curl: 3 sets, 10 reps | |
| - Inverted Row: 3 sets, 10 reps | |
| - Chin-Ups: 4 sets, 12 reps | |
| Day 7: Legs | |
| - Leg Curl: 4 sets, 12 reps | |
| - One Leg Leg Press: 3 sets, 12 reps | |
| - Calf Raise Machine: 3 sets, 10 reps | |
| - Hyperextension: 3 sets, 12 reps | |
| - Romanian Deadlift: 3 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 12: | |
| Day 1: Push | |
| - Lateral Raise: 4 sets, 12 reps | |
| - Pec Deck: 3 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 10 reps | |
| - Dumbbell Bench Press: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 3 sets, 12 reps | |
| Day 2: Pull | |
| - Seated Cable Row: 4 sets, 12 reps | |
| - Hammer Curl: 3 sets, 12 reps | |
| - Underhand Lat Pull Down: 4 sets, 10 reps | |
| - One Arm Dumbbell Row: 4 sets, 12 reps | |
| - Chin-Ups: 3 sets, 12 reps | |
| Day 3: Legs | |
| - Leg Press: 3 sets, 10 reps | |
| - Bodyweight Glute Bridge: 3 sets, 12 reps | |
| - Lunge: 4 sets, 10 reps | |
| - Calf Raise Machine: 4 sets, 10 reps | |
| - Leg Curl: 3 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Eccentric Only Dips: 3 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 10 reps | |
| - Dumbbell Bench Press: 3 sets, 12 reps | |
| - Dumbbell Flyes: 3 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| Day 6: Pull | |
| - Lat Pull Down: 3 sets, 10 reps | |
| - Shotgun Row: 3 sets, 10 reps | |
| - Underhand Lat Pull Down: 4 sets, 10 reps | |
| - Cable Pullover: 4 sets, 10 reps | |
| - One Arm Dumbbell Row: 3 sets, 10 reps | |
| Day 7: Legs | |
| - Hyperextension: 4 sets, 12 reps | |
| - Calf Raise Machine: 3 sets, 10 reps | |
| - Box Step-Up: 3 sets, 10 reps | |
| - Leg Curl: 4 sets, 12 reps | |
| - Leg Press: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 13: | |
| Day 1: Push | |
| - Dumbbell Front Raise: 4 sets, 10 reps | |
| - Decline Dumbbell Press: 4 sets, 10 reps | |
| - Dumbbell Arnold Press: 3 sets, 12 reps | |
| - Chest Dips: 4 sets, 10 reps | |
| - Lateral Raise: 4 sets, 10 reps | |
| Day 2: Pull | |
| - V-Bar Pull Down: 4 sets, 10 reps | |
| - Chin-Ups: 3 sets, 12 reps | |
| - Dumbbell Curl: 3 sets, 10 reps | |
| - Cable Pullover: 4 sets, 10 reps | |
| - Cable Face Pull: 4 sets, 10 reps | |
| Day 3: Legs | |
| - Standing Calf Raise: 4 sets, 10 reps | |
| - Squat: 3 sets, 10 reps | |
| - Lunge: 4 sets, 12 reps | |
| - Leg Curls: 4 sets, 12 reps | |
| - One Leg Leg Press: 3 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| - Pec Deck: 3 sets, 10 reps | |
| - Overhead Tricep Extension: 3 sets, 10 reps | |
| - Incline Dumbbell Fly: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 3 sets, 10 reps | |
| Day 6: Pull | |
| - Seated Machine Row: 3 sets, 10 reps | |
| - Machine Row: 3 sets, 12 reps | |
| - Bent Over Dumbbell Row: 3 sets, 10 reps | |
| - Dumbbell Curl: 3 sets, 10 reps | |
| - T-Bar Row: 3 sets, 12 reps | |
| Day 7: Legs | |
| - Seated Calf Raise: 3 sets, 12 reps | |
| - Calf Raise Machine: 4 sets, 10 reps | |
| - Leg Curl: 4 sets, 10 reps | |
| - Bodyweight Glute Bridge: 3 sets, 10 reps | |
| - Leg Curls: 4 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 14: | |
| Day 1: Push | |
| - Dumbbell Arnold Press: 3 sets, 10 reps | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Dumbbell Bench Press: 3 sets, 10 reps | |
| - Eccentric Only Dips: 3 sets, 12 reps | |
| - Overhead Tricep Extension: 3 sets, 12 reps | |
| Day 2: Pull | |
| - Reverse Grip Barbell Row: 4 sets, 12 reps | |
| - Inverted Row: 4 sets, 12 reps | |
| - V-Bar Pull Down: 3 sets, 12 reps | |
| - One Arm Dumbbell Row: 4 sets, 10 reps | |
| - Underhand Lat Pull Down: 4 sets, 10 reps | |
| Day 3: Legs | |
| - Calf Raise Machine: 4 sets, 12 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps | |
| - Seated Calf Raise: 4 sets, 10 reps | |
| - Bulgarian Split Squat: 3 sets, 12 reps | |
| - One Leg Leg Press: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Pec Deck: 4 sets, 12 reps | |
| - Lateral Raise: 4 sets, 12 reps | |
| - Dumbbell Bench Press: 3 sets, 10 reps | |
| - Chest Dips: 4 sets, 10 reps | |
| - Shoulder Machine Press: 4 sets, 10 reps | |
| Day 6: Pull | |
| - V-Bar Pull Down: 4 sets, 10 reps | |
| - Reverse Grip Barbell Row: 4 sets, 10 reps | |
| - Dumbbell Curl: 4 sets, 12 reps | |
| - Dumbbell Shrugs: 4 sets, 12 reps | |
| - Wide-Grip Pull-Ups: 4 sets, 10 reps | |
| Day 7: Legs | |
| - Bulgarian Split Squat: 3 sets, 12 reps | |
| - Seated Calf Raise: 4 sets, 12 reps | |
| - One Leg Leg Press: 4 sets, 12 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps | |
| - Leg Curls: 3 sets, 10 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Intermediate Routine 15: | |
| Day 1: Push | |
| - Rope Press Down: 4 sets, 12 reps | |
| - Chest Dips: 3 sets, 12 reps | |
| - Incline Bench Press Machine: 3 sets, 10 reps | |
| - Dumbbell Bench Press: 4 sets, 12 reps | |
| - Incline Dumbbell Fly: 3 sets, 10 reps | |
| Day 2: Pull | |
| - Cable Face Pull: 3 sets, 10 reps | |
| - Cable Pullover: 4 sets, 12 reps | |
| - Seated Machine Row: 3 sets, 12 reps | |
| - Lat Pull Down: 3 sets, 12 reps | |
| - V-Bar Pull Down: 3 sets, 12 reps | |
| Day 3: Legs | |
| - Sumo Squat: 3 sets, 10 reps | |
| - Calf Raise Machine: 3 sets, 12 reps | |
| - Leg Curl: 3 sets, 12 reps | |
| - Hyperextension: 4 sets, 12 reps | |
| - Squat: 3 sets, 10 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Flyes: 3 sets, 10 reps | |
| - Lateral Raise: 4 sets, 10 reps | |
| - Skullcrusher: 4 sets, 10 reps | |
| - Dumbbell Bench Press: 4 sets, 10 reps | |
| - Machine Chest Press: 4 sets, 10 reps | |
| Day 6: Pull | |
| - Wide-Grip Pull-Ups: 4 sets, 10 reps | |
| - Bent Over Dumbbell Row: 4 sets, 10 reps | |
| - One Arm Dumbbell Row: 3 sets, 10 reps | |
| - Hammer Curl: 4 sets, 10 reps | |
| - Reverse Grip Barbell Row: 3 sets, 10 reps | |
| Day 7: Legs | |
| - Bulgarian Split Squat: 3 sets, 10 reps | |
| - Hip Thrust: 4 sets, 12 reps | |
| - Leg Curl: 4 sets, 12 reps | |
| - Lunge: 4 sets, 10 reps | |
| - Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 1: | |
| Day 1: Push | |
| - Rope Press Down: 4 sets, 15 reps | |
| - Chest Dips: 4 sets, 12 reps | |
| - Standing Dumbbell Press: 5 sets, 15 reps | |
| - Pec Deck: 5 sets, 15 reps | |
| - Dumbbell Bench Press: 5 sets, 12 reps | |
| Day 2: Pull | |
| - Machine Row: 4 sets, 12 reps | |
| - Cable Face Pull: 4 sets, 15 reps | |
| - Shotgun Row: 4 sets, 12 reps | |
| - One Arm Dumbbell Row: 4 sets, 12 reps | |
| - Dumbbell Curl: 5 sets, 15 reps | |
| Day 3: Legs | |
| - Leg Extension: 5 sets, 15 reps | |
| - Lunge: 4 sets, 15 reps | |
| - Leg Curl: 4 sets, 12 reps | |
| - Hip Thrust: 4 sets, 12 reps | |
| - Box Step-Up: 4 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Skullcrusher: 4 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 15 reps | |
| - Incline Dumbbell Fly: 4 sets, 15 reps | |
| - Decline Dumbbell Press: 4 sets, 15 reps | |
| - Dumbbell Flyes: 4 sets, 12 reps | |
| Day 6: Pull | |
| - Shotgun Row: 4 sets, 15 reps | |
| - Lat Pull Down: 4 sets, 12 reps | |
| - Hammer Curl: 4 sets, 12 reps | |
| - Machine Row: 4 sets, 15 reps | |
| - Seated Machine Row: 5 sets, 12 reps | |
| Day 7: Legs | |
| - Standing Calf Raise: 5 sets, 15 reps | |
| - Romanian Deadlift: 4 sets, 12 reps | |
| - Hyperextension: 5 sets, 15 reps | |
| - Seated Calf Raise: 4 sets, 15 reps | |
| - Sumo Squat: 4 sets, 15 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 2: | |
| Day 1: Push | |
| - Dumbbell Front Raise: 5 sets, 12 reps | |
| - Incline Bench Press Machine: 5 sets, 15 reps | |
| - Overhead Tricep Extension: 4 sets, 12 reps | |
| - Pec Deck: 5 sets, 12 reps | |
| - Weight Plate Front Raise: 5 sets, 15 reps | |
| Day 2: Pull | |
| - Inverted Row: 4 sets, 15 reps | |
| - Seated Cable Row: 4 sets, 12 reps | |
| - Bent Over Barbell Row: 5 sets, 15 reps | |
| - Underhand Lat Pull Down: 5 sets, 15 reps | |
| - Bent Over Dumbbell Row: 4 sets, 15 reps | |
| Day 3: Legs | |
| - Bodyweight Glute Bridge: 4 sets, 12 reps | |
| - Squat: 4 sets, 15 reps | |
| - Sumo Squat: 5 sets, 12 reps | |
| - Standing Calf Raise: 4 sets, 15 reps | |
| - Lunge: 5 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Flyes: 5 sets, 12 reps | |
| - Rope Press Down: 5 sets, 15 reps | |
| - Pec Deck: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 5 sets, 12 reps | |
| - Chest Dips: 4 sets, 15 reps | |
| Day 6: Pull | |
| - Reverse Grip Barbell Row: 4 sets, 15 reps | |
| - Shotgun Row: 4 sets, 15 reps | |
| - Machine Row: 5 sets, 12 reps | |
| - Wide-Grip Pull-Ups: 5 sets, 15 reps | |
| - Inverted Row: 4 sets, 12 reps | |
| Day 7: Legs | |
| - Bulgarian Split Squat: 5 sets, 12 reps | |
| - Seated Calf Raise: 5 sets, 15 reps | |
| - Hip Thrust: 4 sets, 15 reps | |
| - Leg Curl: 4 sets, 12 reps | |
| - Leg Press: 4 sets, 15 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 3: | |
| Day 1: Push | |
| - Dumbbell Bench Press: 5 sets, 15 reps | |
| - Overhead Tricep Extension: 4 sets, 15 reps | |
| - Chest Dips: 4 sets, 15 reps | |
| - Machine Chest Press: 4 sets, 15 reps | |
| - Standing Dumbbell Press: 5 sets, 12 reps | |
| Day 2: Pull | |
| - Wide-Grip Pull-Ups: 4 sets, 12 reps | |
| - Seated Machine Row: 5 sets, 15 reps | |
| - Seated Cable Row: 5 sets, 15 reps | |
| - Dumbbell Curl: 4 sets, 15 reps | |
| - Inverted Row: 5 sets, 12 reps | |
| Day 3: Legs | |
| - One Leg Leg Press: 5 sets, 15 reps | |
| - Sumo Squat: 5 sets, 15 reps | |
| - Goblet Squat: 4 sets, 12 reps | |
| - Leg Extension: 5 sets, 15 reps | |
| - Leg Curl: 4 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Incline Dumbbell Fly: 5 sets, 15 reps | |
| - Dumbbell Arnold Press: 5 sets, 12 reps | |
| - Pec Deck: 4 sets, 12 reps | |
| - Dumbbell Shoulder Press: 4 sets, 15 reps | |
| - Decline Dumbbell Press: 4 sets, 12 reps | |
| Day 6: Pull | |
| - Hammer Curl: 4 sets, 15 reps | |
| - Shotgun Row: 4 sets, 12 reps | |
| - T-Bar Row: 5 sets, 15 reps | |
| - Bent Over Barbell Row: 5 sets, 12 reps | |
| - Machine Row: 5 sets, 15 reps | |
| Day 7: Legs | |
| - Leg Curls: 4 sets, 15 reps | |
| - Leg Extension: 5 sets, 12 reps | |
| - Hip Thrust: 5 sets, 12 reps | |
| - One Leg Leg Press: 4 sets, 12 reps | |
| - Romanian Deadlift: 5 sets, 15 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 4: | |
| Day 1: Push | |
| - Dumbbell Bench Press: 5 sets, 15 reps | |
| - Incline Bench Press Machine: 4 sets, 12 reps | |
| - Dumbbell Front Raise: 4 sets, 12 reps | |
| - Chest Dips: 4 sets, 15 reps | |
| - Decline Dumbbell Press: 5 sets, 15 reps | |
| Day 2: Pull | |
| - One Arm Dumbbell Row: 5 sets, 12 reps | |
| - Wide-Grip Pull-Ups: 4 sets, 12 reps | |
| - Dumbbell Curl: 5 sets, 15 reps | |
| - Cable Pullover: 5 sets, 12 reps | |
| - Reverse Grip Barbell Row: 4 sets, 15 reps | |
| Day 3: Legs | |
| - Hip Thrust: 5 sets, 12 reps | |
| - Leg Curls: 5 sets, 12 reps | |
| - Leg Press: 5 sets, 15 reps | |
| - Bodyweight Glute Bridge: 5 sets, 15 reps | |
| - Box Step-Up: 5 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Rope Press Down: 4 sets, 15 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Decline Dumbbell Press: 4 sets, 15 reps | |
| - Cable Tricep Pushdown: 4 sets, 12 reps | |
| - Overhead Tricep Extension: 5 sets, 12 reps | |
| Day 6: Pull | |
| - Reverse Grip Barbell Row: 5 sets, 12 reps | |
| - Lat Pull Down: 4 sets, 12 reps | |
| - V-Bar Pull Down: 5 sets, 15 reps | |
| - Cable Face Pull: 4 sets, 15 reps | |
| - Chin-Ups: 5 sets, 12 reps | |
| Day 7: Legs | |
| - Leg Extension: 5 sets, 12 reps | |
| - Bulgarian Split Squat: 4 sets, 15 reps | |
| - Leg Curls: 4 sets, 12 reps | |
| - Leg Press: 5 sets, 12 reps | |
| - Box Step-Up: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 5: | |
| Day 1: Push | |
| - Weight Plate Front Raise: 5 sets, 15 reps | |
| - Dumbbell Front Raise: 4 sets, 15 reps | |
| - Dumbbell Bench Press: 5 sets, 12 reps | |
| - Dumbbell Flyes: 4 sets, 12 reps | |
| - Cable Tricep Pushdown: 5 sets, 15 reps | |
| Day 2: Pull | |
| - T-Bar Row: 5 sets, 12 reps | |
| - Cable Pullover: 5 sets, 15 reps | |
| - Seated Machine Row: 4 sets, 12 reps | |
| - Hammer Curl: 5 sets, 15 reps | |
| - Bent Over Barbell Row: 5 sets, 12 reps | |
| Day 3: Legs | |
| - Hip Thrust: 5 sets, 12 reps | |
| - Lunge: 5 sets, 15 reps | |
| - One Leg Leg Press: 4 sets, 15 reps | |
| - Goblet Squat: 4 sets, 15 reps | |
| - Standing Calf Raise: 4 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Standing Dumbbell Press: 4 sets, 15 reps | |
| - Incline Dumbbell Fly: 5 sets, 12 reps | |
| - Cable Tricep Pushdown: 5 sets, 12 reps | |
| - Machine Chest Press: 4 sets, 15 reps | |
| - Dumbbell Bench Press: 5 sets, 12 reps | |
| Day 6: Pull | |
| - Inverted Row: 5 sets, 12 reps | |
| - Machine Row: 5 sets, 15 reps | |
| - V-Bar Pull Down: 4 sets, 15 reps | |
| - Chin-Ups: 5 sets, 15 reps | |
| - Wide-Grip Pull-Ups: 5 sets, 15 reps | |
| Day 7: Legs | |
| - Hip Thrust: 4 sets, 15 reps | |
| - Bulgarian Split Squat: 5 sets, 15 reps | |
| - Box Step-Up: 4 sets, 15 reps | |
| - Leg Curls: 4 sets, 15 reps | |
| - Romanian Deadlift: 5 sets, 15 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 6: | |
| Day 1: Push | |
| - Eccentric Only Dips: 5 sets, 15 reps | |
| - Dumbbell Bench Press: 4 sets, 12 reps | |
| - Pec Deck: 4 sets, 15 reps | |
| - Dumbbell Shoulder Press: 4 sets, 15 reps | |
| - Lateral Raise: 4 sets, 15 reps | |
| Day 2: Pull | |
| - Dumbbell Shrugs: 5 sets, 12 reps | |
| - Chin-Ups: 5 sets, 15 reps | |
| - Wide-Grip Pull-Ups: 4 sets, 15 reps | |
| - Bent Over Dumbbell Row: 4 sets, 15 reps | |
| - Bent Over Barbell Row: 4 sets, 15 reps | |
| Day 3: Legs | |
| - Goblet Squat: 4 sets, 15 reps | |
| - Bodyweight Glute Bridge: 4 sets, 12 reps | |
| - Calf Raise Machine: 5 sets, 15 reps | |
| - Leg Curls: 5 sets, 12 reps | |
| - Hip Thrust: 5 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Cable Tricep Pushdown: 4 sets, 15 reps | |
| - Lateral Raise: 4 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| - Incline Dumbbell Fly: 5 sets, 15 reps | |
| Day 6: Pull | |
| - T-Bar Row: 4 sets, 12 reps | |
| - Lat Pull Down: 4 sets, 15 reps | |
| - Bent Over Dumbbell Row: 4 sets, 12 reps | |
| - Cable Face Pull: 4 sets, 12 reps | |
| - Shotgun Row: 4 sets, 15 reps | |
| Day 7: Legs | |
| - Leg Press Calf Raise: 5 sets, 12 reps | |
| - Leg Extension: 5 sets, 12 reps | |
| - Calf Raise Machine: 4 sets, 12 reps | |
| - Leg Press: 5 sets, 12 reps | |
| - Lunge: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 7: | |
| Day 1: Push | |
| - Decline Dumbbell Press: 5 sets, 12 reps | |
| - Shoulder Machine Press: 5 sets, 15 reps | |
| - Dumbbell Bench Press: 4 sets, 12 reps | |
| - Dumbbell Arnold Press: 4 sets, 15 reps | |
| - Eccentric Only Dips: 5 sets, 15 reps | |
| Day 2: Pull | |
| - Cable Face Pull: 5 sets, 15 reps | |
| - Seated Machine Row: 4 sets, 12 reps | |
| - Lat Pull Down: 4 sets, 12 reps | |
| - Shotgun Row: 4 sets, 12 reps | |
| - Dumbbell Curl: 5 sets, 15 reps | |
| Day 3: Legs | |
| - Box Step-Up: 4 sets, 12 reps | |
| - Leg Extension: 4 sets, 15 reps | |
| - Lunge: 4 sets, 15 reps | |
| - Bodyweight Glute Bridge: 5 sets, 12 reps | |
| - Bulgarian Split Squat: 4 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Decline Dumbbell Press: 4 sets, 12 reps | |
| - Dumbbell Shoulder Press: 5 sets, 15 reps | |
| - Incline Dumbbell Fly: 4 sets, 15 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Chest Dips: 5 sets, 15 reps | |
| Day 6: Pull | |
| - Reverse Grip Barbell Row: 4 sets, 12 reps | |
| - V-Bar Pull Down: 5 sets, 15 reps | |
| - Bent Over Dumbbell Row: 4 sets, 15 reps | |
| - One Arm Dumbbell Row: 4 sets, 15 reps | |
| - Cable Pullover: 5 sets, 15 reps | |
| Day 7: Legs | |
| - Goblet Squat: 4 sets, 12 reps | |
| - Standing Calf Raise: 5 sets, 15 reps | |
| - Box Step-Up: 4 sets, 15 reps | |
| - One Leg Leg Press: 4 sets, 12 reps | |
| - Bodyweight Glute Bridge: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 8: | |
| Day 1: Push | |
| - Shoulder Machine Press: 5 sets, 12 reps | |
| - Lateral Raise: 5 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| - Chest Dips: 4 sets, 15 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| Day 2: Pull | |
| - Shotgun Row: 5 sets, 12 reps | |
| - T-Bar Row: 4 sets, 15 reps | |
| - Underhand Lat Pull Down: 5 sets, 15 reps | |
| - One Arm Dumbbell Row: 5 sets, 15 reps | |
| - Seated Cable Row: 5 sets, 12 reps | |
| Day 3: Legs | |
| - Bodyweight Glute Bridge: 4 sets, 15 reps | |
| - Calf Raise Machine: 5 sets, 12 reps | |
| - Standing Calf Raise: 5 sets, 15 reps | |
| - Goblet Squat: 4 sets, 15 reps | |
| - Leg Extension: 4 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Arnold Press: 5 sets, 15 reps | |
| - Shoulder Machine Press: 4 sets, 12 reps | |
| - Eccentric Only Dips: 4 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Overhead Tricep Extension: 4 sets, 15 reps | |
| Day 6: Pull | |
| - Shotgun Row: 5 sets, 12 reps | |
| - Lat Pull Down: 5 sets, 12 reps | |
| - Cable Face Pull: 5 sets, 12 reps | |
| - Wide-Grip Pull-Ups: 5 sets, 12 reps | |
| - Seated Cable Row: 5 sets, 12 reps | |
| Day 7: Legs | |
| - Hip Thrust: 5 sets, 15 reps | |
| - One Leg Leg Press: 4 sets, 15 reps | |
| - Squat: 5 sets, 15 reps | |
| - Bodyweight Glute Bridge: 5 sets, 12 reps | |
| - Standing Calf Raise: 5 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 9: | |
| Day 1: Push | |
| - Chest Dips: 4 sets, 12 reps | |
| - Rope Press Down: 5 sets, 15 reps | |
| - Shoulder Machine Press: 5 sets, 12 reps | |
| - Skullcrusher: 5 sets, 12 reps | |
| - Lateral Raise: 4 sets, 15 reps | |
| Day 2: Pull | |
| - Seated Machine Row: 5 sets, 12 reps | |
| - Shotgun Row: 5 sets, 12 reps | |
| - Reverse Grip Barbell Row: 4 sets, 15 reps | |
| - Dumbbell Curl: 4 sets, 15 reps | |
| - Lat Pull Down: 4 sets, 12 reps | |
| Day 3: Legs | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps | |
| - Leg Curls: 5 sets, 15 reps | |
| - One Leg Leg Press: 5 sets, 12 reps | |
| - Goblet Squat: 4 sets, 12 reps | |
| - Seated Calf Raise: 5 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Bench Press: 4 sets, 15 reps | |
| - Rope Press Down: 5 sets, 12 reps | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| - Weight Plate Front Raise: 4 sets, 12 reps | |
| - Standing Dumbbell Press: 5 sets, 15 reps | |
| Day 6: Pull | |
| - Shotgun Row: 5 sets, 12 reps | |
| - Hammer Curl: 5 sets, 12 reps | |
| - Underhand Lat Pull Down: 5 sets, 15 reps | |
| - Bent Over Dumbbell Row: 5 sets, 12 reps | |
| - Bent Over Barbell Row: 5 sets, 15 reps | |
| Day 7: Legs | |
| - Leg Curls: 4 sets, 15 reps | |
| - Standing Calf Raise: 4 sets, 15 reps | |
| - Box Step-Up: 4 sets, 12 reps | |
| - Hip Thrust: 5 sets, 15 reps | |
| - One Leg Leg Press: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 10: | |
| Day 1: Push | |
| - Dumbbell Arnold Press: 4 sets, 12 reps | |
| - Pec Deck: 5 sets, 15 reps | |
| - Shoulder Machine Press: 4 sets, 12 reps | |
| - Dumbbell Bench Press: 5 sets, 12 reps | |
| - Rope Press Down: 5 sets, 15 reps | |
| Day 2: Pull | |
| - Cable Pullover: 4 sets, 15 reps | |
| - Machine Row: 5 sets, 15 reps | |
| - T-Bar Row: 5 sets, 15 reps | |
| - Chin-Ups: 5 sets, 15 reps | |
| - Bent Over Barbell Row: 4 sets, 12 reps | |
| Day 3: Legs | |
| - Seated Calf Raise: 4 sets, 15 reps | |
| - Leg Extension: 5 sets, 15 reps | |
| - Lunge: 5 sets, 12 reps | |
| - Leg Press: 4 sets, 12 reps | |
| - Leg Curl: 4 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Bench Press: 5 sets, 15 reps | |
| - Dumbbell Front Raise: 5 sets, 12 reps | |
| - Shoulder Machine Press: 4 sets, 15 reps | |
| - Skullcrusher: 4 sets, 12 reps | |
| - Machine Chest Press: 5 sets, 15 reps | |
| Day 6: Pull | |
| - Cable Face Pull: 5 sets, 15 reps | |
| - Hammer Curl: 4 sets, 15 reps | |
| - Lat Pull Down: 5 sets, 12 reps | |
| - Seated Machine Row: 4 sets, 12 reps | |
| - One Arm Dumbbell Row: 5 sets, 12 reps | |
| Day 7: Legs | |
| - Leg Curl: 4 sets, 15 reps | |
| - Goblet Squat: 5 sets, 12 reps | |
| - Standing Calf Raise: 4 sets, 15 reps | |
| - Dumbbell Stiff Legged Deadlift: 5 sets, 12 reps | |
| - Lunge: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 11: | |
| Day 1: Push | |
| - Dumbbell Front Raise: 4 sets, 15 reps | |
| - Standing Dumbbell Press: 5 sets, 12 reps | |
| - Incline Bench Press Machine: 4 sets, 15 reps | |
| - Dumbbell Bench Press: 5 sets, 15 reps | |
| - Dumbbell Flyes: 5 sets, 12 reps | |
| Day 2: Pull | |
| - T-Bar Row: 4 sets, 12 reps | |
| - Cable Pullover: 4 sets, 12 reps | |
| - Inverted Row: 5 sets, 15 reps | |
| - Seated Cable Row: 5 sets, 12 reps | |
| - Dumbbell Shrugs: 4 sets, 15 reps | |
| Day 3: Legs | |
| - Sumo Squat: 4 sets, 15 reps | |
| - Leg Curl: 4 sets, 15 reps | |
| - One Leg Leg Press: 4 sets, 15 reps | |
| - Bodyweight Glute Bridge: 4 sets, 12 reps | |
| - Bulgarian Split Squat: 5 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Incline Bench Press Machine: 5 sets, 12 reps | |
| - Dumbbell Bench Press: 4 sets, 12 reps | |
| - Dumbbell Arnold Press: 4 sets, 12 reps | |
| - Decline Dumbbell Press: 5 sets, 15 reps | |
| - Chest Dips: 5 sets, 15 reps | |
| Day 6: Pull | |
| - Wide-Grip Pull-Ups: 4 sets, 15 reps | |
| - Underhand Lat Pull Down: 5 sets, 15 reps | |
| - One Arm Dumbbell Row: 4 sets, 12 reps | |
| - Lat Pull Down: 5 sets, 12 reps | |
| - Dumbbell Curl: 5 sets, 12 reps | |
| Day 7: Legs | |
| - Calf Raise Machine: 4 sets, 12 reps | |
| - Hyperextension: 4 sets, 12 reps | |
| - Bodyweight Glute Bridge: 4 sets, 12 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps | |
| - Hip Thrust: 5 sets, 15 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 12: | |
| Day 1: Push | |
| - Eccentric Only Dips: 5 sets, 12 reps | |
| - Skullcrusher: 5 sets, 15 reps | |
| - Pec Deck: 5 sets, 15 reps | |
| - Dumbbell Bench Press: 4 sets, 15 reps | |
| - Rope Press Down: 5 sets, 12 reps | |
| Day 2: Pull | |
| - One Arm Dumbbell Row: 4 sets, 15 reps | |
| - Hammer Curl: 5 sets, 12 reps | |
| - T-Bar Row: 5 sets, 15 reps | |
| - Reverse Grip Barbell Row: 5 sets, 12 reps | |
| - Dumbbell Shrugs: 5 sets, 12 reps | |
| Day 3: Legs | |
| - Box Step-Up: 5 sets, 12 reps | |
| - Leg Press Calf Raise: 5 sets, 15 reps | |
| - Bodyweight Glute Bridge: 4 sets, 15 reps | |
| - Leg Curl: 5 sets, 12 reps | |
| - Goblet Squat: 5 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Standing Dumbbell Press: 4 sets, 12 reps | |
| - Cable Tricep Pushdown: 4 sets, 12 reps | |
| - Overhead Tricep Extension: 4 sets, 15 reps | |
| - Eccentric Only Dips: 5 sets, 15 reps | |
| - Dumbbell Flyes: 4 sets, 12 reps | |
| Day 6: Pull | |
| - Wide-Grip Pull-Ups: 5 sets, 15 reps | |
| - Seated Machine Row: 5 sets, 12 reps | |
| - V-Bar Pull Down: 5 sets, 15 reps | |
| - One Arm Dumbbell Row: 5 sets, 12 reps | |
| - Underhand Lat Pull Down: 4 sets, 12 reps | |
| Day 7: Legs | |
| - Leg Press: 4 sets, 12 reps | |
| - Standing Calf Raise: 4 sets, 15 reps | |
| - Box Step-Up: 5 sets, 15 reps | |
| - Leg Press Calf Raise: 4 sets, 15 reps | |
| - Calf Raise Machine: 5 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 13: | |
| Day 1: Push | |
| - Incline Dumbbell Fly: 4 sets, 15 reps | |
| - Pec Deck: 5 sets, 12 reps | |
| - Eccentric Only Dips: 4 sets, 15 reps | |
| - Cable Tricep Pushdown: 5 sets, 12 reps | |
| - Dumbbell Shoulder Press: 4 sets, 12 reps | |
| Day 2: Pull | |
| - Dumbbell Curl: 4 sets, 15 reps | |
| - Underhand Lat Pull Down: 4 sets, 15 reps | |
| - Cable Face Pull: 4 sets, 15 reps | |
| - Machine Row: 5 sets, 12 reps | |
| - Seated Cable Row: 4 sets, 15 reps | |
| Day 3: Legs | |
| - Leg Press Calf Raise: 4 sets, 15 reps | |
| - Box Step-Up: 4 sets, 15 reps | |
| - Squat: 4 sets, 15 reps | |
| - Goblet Squat: 5 sets, 12 reps | |
| - Leg Curls: 5 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Dumbbell Shoulder Press: 5 sets, 12 reps | |
| - Dumbbell Arnold Press: 4 sets, 12 reps | |
| - Machine Chest Press: 4 sets, 15 reps | |
| - Lateral Raise: 4 sets, 12 reps | |
| - Pec Deck: 4 sets, 15 reps | |
| Day 6: Pull | |
| - Lat Pull Down: 4 sets, 15 reps | |
| - Shotgun Row: 4 sets, 12 reps | |
| - Bent Over Barbell Row: 5 sets, 15 reps | |
| - Dumbbell Shrugs: 5 sets, 12 reps | |
| - Machine Row: 4 sets, 12 reps | |
| Day 7: Legs | |
| - Bodyweight Glute Bridge: 4 sets, 15 reps | |
| - Squat: 4 sets, 12 reps | |
| - Box Step-Up: 5 sets, 12 reps | |
| - Leg Curls: 4 sets, 15 reps | |
| - Calf Raise Machine: 4 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 14: | |
| Day 1: Push | |
| - Eccentric Only Dips: 5 sets, 12 reps | |
| - Machine Chest Press: 5 sets, 12 reps | |
| - Dumbbell Flyes: 4 sets, 15 reps | |
| - Cable Tricep Pushdown: 5 sets, 15 reps | |
| - Weight Plate Front Raise: 5 sets, 15 reps | |
| Day 2: Pull | |
| - Underhand Lat Pull Down: 5 sets, 15 reps | |
| - Chin-Ups: 5 sets, 15 reps | |
| - Dumbbell Curl: 5 sets, 12 reps | |
| - Machine Row: 5 sets, 15 reps | |
| - Cable Face Pull: 4 sets, 15 reps | |
| Day 3: Legs | |
| - Leg Curl: 5 sets, 15 reps | |
| - Leg Curls: 4 sets, 12 reps | |
| - Calf Raise Machine: 5 sets, 15 reps | |
| - Hyperextension: 5 sets, 15 reps | |
| - Box Step-Up: 4 sets, 15 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Skullcrusher: 4 sets, 15 reps | |
| - Lateral Raise: 5 sets, 15 reps | |
| - Dumbbell Arnold Press: 5 sets, 12 reps | |
| - Dumbbell Shoulder Press: 5 sets, 12 reps | |
| - Standing Dumbbell Press: 4 sets, 15 reps | |
| Day 6: Pull | |
| - Cable Pullover: 4 sets, 12 reps | |
| - Dumbbell Shrugs: 5 sets, 12 reps | |
| - One Arm Dumbbell Row: 5 sets, 15 reps | |
| - Hammer Curl: 4 sets, 12 reps | |
| - Cable Face Pull: 5 sets, 15 reps | |
| Day 7: Legs | |
| - Hyperextension: 4 sets, 15 reps | |
| - Leg Curls: 5 sets, 12 reps | |
| - Lunge: 4 sets, 12 reps | |
| - Sumo Squat: 5 sets, 15 reps | |
| - Standing Calf Raise: 5 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |
| Advanced Routine 15: | |
| Day 1: Push | |
| - Incline Dumbbell Fly: 5 sets, 15 reps | |
| - Machine Chest Press: 4 sets, 15 reps | |
| - Dumbbell Arnold Press: 5 sets, 12 reps | |
| - Chest Dips: 5 sets, 15 reps | |
| - Pec Deck: 4 sets, 15 reps | |
| Day 2: Pull | |
| - Wide-Grip Pull-Ups: 4 sets, 15 reps | |
| - One Arm Dumbbell Row: 5 sets, 15 reps | |
| - Dumbbell Shrugs: 4 sets, 12 reps | |
| - Shotgun Row: 4 sets, 15 reps | |
| - Cable Pullover: 5 sets, 12 reps | |
| Day 3: Legs | |
| - Sumo Squat: 4 sets, 12 reps | |
| - Leg Curls: 4 sets, 15 reps | |
| - Standing Calf Raise: 5 sets, 15 reps | |
| - Dumbbell Stiff Legged Deadlift: 5 sets, 12 reps | |
| - Romanian Deadlift: 4 sets, 12 reps | |
| Day 4: Rest Day | |
| Day 5: Push | |
| - Standing Dumbbell Press: 4 sets, 15 reps | |
| - Incline Bench Press Machine: 4 sets, 12 reps | |
| - Incline Dumbbell Fly: 4 sets, 12 reps | |
| - Pec Deck: 5 sets, 15 reps | |
| - Cable Tricep Pushdown: 4 sets, 12 reps | |
| Day 6: Pull | |
| - Reverse Grip Barbell Row: 5 sets, 12 reps | |
| - Inverted Row: 5 sets, 12 reps | |
| - Dumbbell Shrugs: 4 sets, 15 reps | |
| - Bent Over Barbell Row: 4 sets, 15 reps | |
| - Cable Pullover: 4 sets, 15 reps | |
| Day 7: Legs | |
| - Calf Raise Machine: 4 sets, 15 reps | |
| - Dumbbell Stiff Legged Deadlift: 4 sets, 15 reps | |
| - Standing Calf Raise: 4 sets, 12 reps | |
| - Sumo Squat: 5 sets, 12 reps | |
| - Squat: 5 sets, 12 reps | |
| Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands | |