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