Advanced Bodybuilder Workout

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

Days Per Week:

5

Equipment Required:

Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines

Target Gender:

Male & Female

Author:

M&S Writers

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 supersetting the exercises. You should superset 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	Sets	Reps
Standing Barbell Curl	4	8
Preacher Curls	4	8
Cable Curl	4	8
Abs
Close Grip Bench Press	4	6
Tricep Dip	3	10+ (MAX)
Lying Tricep Extension (skullcrusher)	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.

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.

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.