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