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1. Face Pulls, 8 - 10 reps, 4 sets |
2. Cable Curls, 6 - 10 reps, 4 sets |
3. Pull-Ups, 9 - 13 reps, 3 sets |
4. Bent Over Rows, 8 - 11 reps, 3 sets |
5. Deadlifts, 6 - 9 reps, 4 sets |
**Day 3: Legs** |
1. Bulgarian Split Squats, 10 - 13 reps, 3 sets |
2. Hip Thrust, 9 - 11 reps, 3 sets |
3. Squats, 7 - 11 reps, 4 sets |
4. Leg Extensions, 10 - 14 reps, 4 sets |
5. Standing Calf Raises, 8 - 10 reps, 2 sets |
**Day 4: Push** |
1. Skull Crushers, 9 - 14 reps, 3 sets |
2. Dumbbell Lateral Raises, 6 - 10 reps, 4 sets |
3. Tricep Pushdowns, 5 - 8 reps, 2 sets |
4. Incline Dumbbell Press, 10 - 13 reps, 3 sets |
5. Chest Flyes, 9 - 11 reps, 4 sets |
6. Dumbbell Bench Press, 7 - 11 reps, 4 sets |
7. Cable Lateral Raises, 5 - 9 reps, 4 sets |
**Day 5: Pull** |
1. Face Pulls, 9 - 13 reps, 2 sets |
2. Cable Curls, 9 - 13 reps, 2 sets |
3. Hammer Curls, 8 - 11 reps, 3 sets |
4. Incline Curls, 8 - 12 reps, 2 sets |
5. Single Arm Pulldowns, 8 - 10 reps, 3 sets |
**Day 6: Legs** |
1. Standing Calf Raises, 9 - 14 reps, 4 sets |
2. Hip Thrust, 10 - 13 reps, 3 sets |
3. Squats, 10 - 14 reps, 3 sets |
4. Leg Extensions, 6 - 10 reps, 4 sets |
5. Bulgarian Split Squats, 9 - 11 reps, 2 sets |
**Day 7: Rest** |
### Input: give me a Beginner workout Routine |
# output: |
**Day 1: Push** |
1. Barbell Bench Press, 10 - 13 reps, 2 sets |
2. Overhead Dumbbell Extensions, 10 - 15 reps, 3 sets |
3. Pec Deck, 8 - 13 reps, 4 sets |
4. Overhead Dumbbell Press, 5 - 10 reps, 4 sets |
5. Incline Dumbbell Press, 6 - 10 reps, 2 sets |
6. Dumbbell Lateral Raises, 6 - 8 reps, 3 sets |
7. Tricep Pushdowns, 7 - 10 reps, 3 sets |
**Day 2: Pull** |
1. Barbell Shrugs, 7 - 10 reps, 2 sets |
2. Face Pulls, 9 - 11 reps, 2 sets |
3. Seated Cable Rows, 5 - 7 reps, 3 sets |
4. Reverse Pec Deck, 10 - 12 reps, 3 sets |
5. Dumbbell Curls, 5 - 10 reps, 4 sets |
6. Hammer Curls, 7 - 12 reps, 2 sets |
7. Single Arm Rows, 10 - 12 reps, 2 sets |
**Day 3: Legs** |
1. Goblet Squats, 6 - 9 reps, 3 sets |
2. Standing Calf Raises, 10 - 15 reps, 3 sets |
3. Leg Extensions, 10 - 15 reps, 2 sets |
4. Hamstring Curls, 8 - 11 reps, 2 sets |
5. Leg Press, 5 - 8 reps, 2 sets |
**Day 4: Push** |
1. Overhead Dumbbell Extensions, 9 - 11 reps, 2 sets |
2. Overhead Dumbbell Press, 6 - 10 reps, 2 sets |
3. Incline Dumbbell Press, 6 - 9 reps, 2 sets |
4. Barbell Bench Press, 9 - 13 reps, 3 sets |
5. Dumbbell Lateral Raises, 5 - 9 reps, 4 sets |
**Day 5: Pull** |
1. Barbell Shrugs, 7 - 11 reps, 2 sets |
2. Hammer Curls, 9 - 12 reps, 3 sets |
3. Dumbbell Curls, 10 - 14 reps, 3 sets |
4. Reverse Pec Deck, 6 - 11 reps, 3 sets |
5. Seated Cable Rows, 7 - 10 reps, 4 sets |
6. Single Arm Rows, 5 - 7 reps, 3 sets |
**Day 6: Legs** |
1. Standing Calf Raises, 8 - 11 reps, 3 sets |
2. Glute Bridges, 5 - 9 reps, 3 sets |
3. Hamstring Curls, 6 - 10 reps, 2 sets |
4. Goblet Squats, 10 - 12 reps, 3 sets |
5. Leg Extensions, 10 - 12 reps, 4 sets |
6. Bodyweight Squats, 10 - 13 reps, 3 sets |
**Day 7: Rest** |
### input: give me an Intermediate workout Routine |
# output : |
**Day 1: Push** |
1. Tricep Pushdowns, 10 - 15 reps, 3 sets |
2. Military Press, 10 - 12 reps, 4 sets |
3. Incline Barbell Press, 9 - 12 reps, 2 sets |
4. Dumbbell Lateral Raises, 6 - 8 reps, 3 sets |
5. Dumbbell Pullover, 6 - 9 reps, 3 sets |
Subsets and Splits