Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
Workout Summary
Main Goal : Build Muscle.
Workout Type: Split Training.
Level: Advanced Program.
Duration: 12 weeks.
Days Per Week: 5.
Time Per Workout: 45-60 minutes.
Equipment Required: Barbell, Body weight, Cables, Dumbbells, Exercise Ball, Machines.
Target: Gender Male & Female.
Workout Description
Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.
This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.
To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by super setting the exercises. You should super set a compound and isolation exercise each day, every 3rd week. That should keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up.
Shoulders and Abs
Shoulders
| Exercise | Sets | Reps |
| Military Press | 4 | 8-10 |
| Barbell Front Raise | 3 | 10 |
| Upright Row | 4 | 8 |
| Dumbbell Lateral Raise | 4 | 8 |
| Dumbbell Reverse Fly | 3 | 10 |
Abs
| Exercise | Sets | Reps |
| Decline Sit Ups | 3 | MAX |
| Notes |
| Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough. |
| Arms and Abs | ||
|---|---|---|
| Arms | ||
| Exercise,Biceps | Sets | Reps |
| Standing Barbell Curl | 4 | 8 |
| Preacher Curls | 4 | 8 |
| Cable Curl | 4 | 8 |
| Triceps | ||
| Close Grip Bench Press | 4 | 6 |
| Tricep Dip | 3 | 10+ (MAX) |
| Lying Tricep Extension (skull crusher) | 4 | 8-10 |
| Forearms | ||
| Barbell Wrist Curl | 3 | 10 |
| Abs | ||
| Exercise | Sets | Reps |
| Hanging Leg Raise | 3 | MAX |
| Notes | ||
| None |
| Legs and Abs | ||
|---|---|---|
| Quads/Hamstrings/Glutes | ||
| Exercise | Sets | Reps |
| Squat | 5 | 5-7 |
| 45 Degree Leg Press | 4 | 10 |
| Leg Extension | 4 | 8-10 |
| Leg Curl | 4 | 8-10 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 4 | 12-15 |
| 45 Degree Calf Press | 4 | 10-12 |
| Abs | ||
| Hover | 3 | As long as poss |
| Notes | ||
| Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity. |
| Friday – Chest and Abs | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 6-10 |
| Incline Bench Press | 4 | 8 |
| Chest Dip | 4 | 8 |
| Dumbbell Flys | 4 | 10-12 |
| Abs | ||
| Exercise | Sets | Reps |
| Exercise Ball Crunch | 3 | 20 |
| Notes | ||
| Barbell Bench can be supersetted with Incline Dumbbell Flys. Dumbbell Flys: You can do these on either flat bench of incline depending on what part of the chest you want to hit. |
| Back and Abs | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 5 | 8-10 |
| Lat Pull Down | 4 | 10 |
| Seated Row | 4 | 10 |
| One Arm Dumbbell Row | 3 | 8 |
| Abs | ||
| Exercise | Sets | Reps |
| Decline Abdominal Reach | 3 | MAX |
| Notes | ||
| Lat pull downs can be supersetted with seated row to add intensity. |
Saturday and Sunday – rest days
Thank you.
follow this schedule to 4 weeks.
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