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Advanced Bodybuilder Workout

Average: 4.1 (126 votes)
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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:

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.

Saturday and Sunday - rest days

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Comments (227)

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Marcus
Posted Fri, 05/21/2010 - 20:02

Would it be possible to switch this up so it is 4 days instead of 5? Also, would it be smart to do this for 12 weeks?

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curtis the builder
Posted Wed, 11/17/2010 - 13:53

can you make this a 6 day work out and work arms on different days? isnt it bad to work both on the same day? answers would be greatly appreciated.
-the original ripped kid

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Steve's picture
Steve
Posted Wed, 11/17/2010 - 19:09

Hi Curtis,

It's not bad to work both on the same day.

As far as the 6 day approach, what is your training background?

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curtis the builder
Posted Thu, 11/18/2010 - 11:52

well im 18 i played football in highschool (heavy conditioning)from there i started bodybuilding at life styles. now i work out six days a week(at a home gym) but its kinda unbalanced on my routine i do cheast and triceps with abbs monday wednesday and friday and ill try to fit in leg extensions if i can. on tuesdays thursday and saturday i do back and biceps and abbs(i do abbs every day)im proud of my 8 pack but i also hear its bad to do abbs every day?
would it be better to only workout five days a week instead of six?
does it make good results working bis and tris the same day?
thanks for the knowledge

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Steve's picture
Steve
Posted Thu, 11/18/2010 - 12:33

A six day split isn't generally needed. here's a 5 day split I recommend:

http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerb...

As far as bis and tris, results come more from hard work than a split, so use the method that you like the best.

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Shane
Posted Wed, 12/01/2010 - 14:17

Would it be a bad idea to make it 6 days just as far as on the sixth day like sat do just core and just tone stuff like push ups, sit ups, lunges, just things you use your body weight for really?

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Steve
Posted Tue, 12/07/2010 - 10:15

Hi Shane,

If muscle building is a primary goal then no, I wouldn't add a 6th day. rest is just as important as training, especially when you start to train 5 days per week.

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Gigs
Posted Sun, 02/16/2014 - 09:28

Hello Sir Steve.
I just want to know, if this workout routine can be possibly permanent workout routine of mine?

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chris
Posted Wed, 06/09/2010 - 17:15

4 days is a better balance of work and rest. 12 weeks is a good length to see if this program works for you.

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jimmy
Posted Sun, 06/20/2010 - 21:12

hi hello, what did u mean by superset it?? how can i make it become a super set??? i ll also like to train 6 times a week

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Steve's picture
Steve
Posted Sun, 06/20/2010 - 21:27

Superset means to perform one exercise right after another with no rest.

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Liam Mac
Posted Wed, 07/07/2010 - 15:49

Sounds like a good workout, how much rest do you recommend between each set? And how much rest between each excercise/superset?

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Steve
Posted Wed, 07/07/2010 - 17:14

Hi Liam,

Rest 90 to 120 seconds between most sets, and 3 to 5 minutes if need be for taxing sets like squats. You can also rest a bit longer in between supersets in needed.

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Liam Mac
Posted Thu, 07/08/2010 - 04:13

OK cheers Steve

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ninty o h
Posted Sun, 07/25/2010 - 08:20

i have just finished a gvt 10*10 superseted on a 3 day split just wondering what to follow it up with

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Steve's picture
Steve
Posted Sun, 07/25/2010 - 20:17

If you have experienced some good muscle gains this past year, I would simply pick a quality intermediate program that motivates you to hit the gym.

What kind of muscle and strength gains have you experienced this year?

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Gregg
Posted Sun, 07/25/2010 - 20:36

Hello, Steve! I need to change up my workout routine. I'm an advanced lifter and have reached a boring part in my routines. I lift mon-fri. Monday is chest, shoulder, and tri. Tuesday is back and bi. Wed-- all legs. Thurs is same as mon and fri is the same as tuesday. I'm picky of my routine. I'm worried on focusing on only hitting a certain muscle only once a week and loosing mass-- suggestions? ThanksS!

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Steve's picture
Steve
Posted Mon, 07/26/2010 - 12:08

Hi Gregg,

Don't worry about hitting a muscle only once a week. As an advanced lifter, it will be generally better on your body - because of using heavier weight - to train only once a week. I am an advanced lifter myself and don't lose muscle or strength with a once a week approach.

Check out the following programs. They are solid choices:

http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerb...

http://www.muscleandstrength.com/articles/power-rep-range-shock-time-to-...

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rob
Posted Fri, 08/13/2010 - 05:42

how long can you do this combination for is it actually alryt to do like 14 weeks of this training?

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Steve's picture
Steve
Posted Fri, 08/13/2010 - 14:13

Hi Rob,

You can use this program as long as you are making good progress.

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Shankarshan
Posted Tue, 08/17/2010 - 10:31

a very niece workout plan. But i would prefer 6 sets of 6 to 10 reps each set for each single workout.. I prefer mass gaining and mass defining mre thn making cuts. Big muscles r niecer thn smaler ones. Steve,u havn't added hyperextensions to ur schedule.dnt u thnk tht its a niece workout to strengthen the lower back? Also,please suggest an alternative workout of chin ups and pull ups.

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Steve's picture
Steve
Posted Wed, 08/18/2010 - 13:48

Hi Sharkarshan,

I didn't design this specific workout.

Personally, I am a big fan of deadlifts for upper and lower back developments. Hyperextensions are a good choice as well.

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Shankarshan
Posted Tue, 08/17/2010 - 10:48

steve,can u pls sugest an alternate workout of chin ups and pull ups?

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Steve's picture
Steve
Posted Wed, 08/18/2010 - 13:46

I suggest swapping in barbell rows for pull ups.

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Simon
Posted Tue, 08/17/2010 - 23:58

I've tried it and even up to now I'm still doing it. I really like it and it makes me feel good and getting bigger.

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Shankarshan
Posted Wed, 08/18/2010 - 14:34

hi steve,niece workouts bro. Perfect selectn of workout reps.. I have 2 small queries,tht i wld lyk to make to u. 1. It would be wonderful if u categorised the workouts under mass gaining and mass defining workouts,would't it b?also it wld b great if u had mentioned the amnt of weight u use per workout.
2. Please suggest a most effective alternate workout of chin ups and pull ups.these r hard for me,and i can't do them too much.just 8 reps in a set.and a total of 8 sets.

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Steve's picture
Steve
Posted Thu, 08/19/2010 - 10:26

Hi Shankarshan,

Muscle & Strength does feature a fat loss/toning workout section:

http://www.muscleandstrength.com/workouts/tone.html

Regarding weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

For pull ups and chin ups, I recommend using the lat pull down instead.

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Aaron G
Posted Wed, 09/15/2010 - 02:07

I'm currently doing this workout and it feels like I am leaving out the lower back area which is something I used to exercise routinely. Is there any exercise in particular that you think would go well with this workout and on what days should I do it?

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Steve's picture
Steve
Posted Thu, 09/16/2010 - 16:31

Hi Aaron,

I would suggest dropping lat pull downs and using deadlifts. That will really help your lower and upper back. perform deadlifts first on back day.

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Vang
Posted Fri, 09/17/2010 - 17:21

Hey hey..
it looks great.. and im def going for it.. but there's one thing im missing, the deadlift, why isnt it in the program? I thought that no exercise would built mass like heavy compound lifts such as the deadlift? someone please elaborate...

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Steve's picture
Steve
Posted Mon, 09/20/2010 - 12:57

Hi Vang,

I would suggest dropping lat pull downs and using the deadlift as a replacement.

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Austin Rogers
Posted Fri, 09/17/2010 - 19:53

I don't have a leg press machine, what should I do instead of leg press?

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Steve's picture
Steve
Posted Mon, 09/20/2010 - 12:59

Hi Austin,

I recommend front squats or hack squats.

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Justin
Posted Mon, 09/20/2010 - 12:16

Hi Steve,

I had a question i been doing Doug's 4 day split workout for about 12 weeks now and was wondering will i being seeing gains still if i switch to this advanced workout a lot of the exercises in here were in their. TY

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Steve's picture
Steve
Posted Mon, 09/20/2010 - 12:59

Hi Justin,

As long as you work hard and eat right, you will continue to make good progress.

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Justin
Posted Mon, 09/20/2010 - 13:12

Since i have done a lot of these exercises in the last program how would i still be seeing results?

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Steve
Posted Mon, 09/20/2010 - 15:45

Absolutely. As long as you are constantly pushing yourself, you will see good results. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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cody
Posted Wed, 09/29/2010 - 17:20

Hey Steve,

My favorite work out to do is by far biceps. i workout 5-6 days a week and 2 of the 5-6 are bicep workouts. Each day is a completly differnt series of workouts also because of muscle confusion. i push myself on every rep to maximize my results but no matter how many reps or how much weight i do, the next day my biceps are never sore? could u please tell me a reason y this may be and does this mean its ok to add an extra bicep workout during the week?

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Steve
Posted Wed, 09/29/2010 - 19:52

Hi Cody,

Some muscles just don't get sore. They may also have adapted to the constant volume training that you are putting them under. Don't worry about soreness. I have many bodyparts that don't get much soreness. Soreness can come from walking up a hill or playing a new sport. It's not an effective indicator of a workout.

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bobby
Posted Sat, 10/02/2010 - 18:19

is it ok to do dumbell bench and incline instead and dumbell shoulder press instead of military?

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Steve
Posted Tue, 10/05/2010 - 12:58

Hi Bobby,

Yes, those are solid choices.

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bobby
Posted Wed, 10/06/2010 - 18:34

Can i do this workout and put on size without losing my definition?

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Steve
Posted Mon, 10/11/2010 - 14:25
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kieran
Posted Sat, 10/09/2010 - 16:53

hi my names kieran, i was thinking about doing this routine, i wwas wondering if i could instead of 5 days do a 6 day routine and seperate legs and do quads alone and hams and calves together, isnt 6 days a week doing high sets abit overtraining isit down to what i eat or can i do this routine and feel like im not overtraining. can i ask what the difference is from doing chest alone to chest and triceps and doing back alone instead of doing back and bis
thank you

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Steve's picture
Steve
Posted Mon, 10/11/2010 - 14:26

6 days is a bit much for most. You certainly could try, but I might suggest lowering the volume a bit.

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kieran
Posted Mon, 10/11/2010 - 15:48

can i ask why u would do chest alone instead of chest and triceps for instance

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Steve
Posted Thu, 10/14/2010 - 10:49

Hi Kieran,

There are many ways to structure bodybuilding programs. Variety exists because different lifters respond differently and have different weak spots. Lifters with weak arm mass might enjoy focusing on an arm day instead of training triceps after they are weakened on chest day.

Either approach is solid.

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kieran
Posted Tue, 10/12/2010 - 10:47

what do u mean by low volume if i wanted to do 6 days

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Steve
Posted Thu, 10/14/2010 - 10:50

Hi Kieran,

Volume means total sets performed per day or weak. For most naturals, training 6 days per week isn't optimal. You could certainly give it a try, but I would try to limit your workouts to about 50 minutes or so per day so you aren't overdoing the volume.

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graham
Posted Thu, 10/21/2010 - 01:11

I work out 3-4 times a week and i saw results but i would like to gain muscle mass, i have been weightlifting for 3 1/2 years off and on mainly the last 1 1/2 year and i'm looking to really start making a committment and i feel i need a program...i wondering if this is a good program to start on and any advice for nutrition would be great! oh and i haven't done some of these lifts for awhile like military and wondering what a good amount would be? Thanks

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