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

Build Muscle
Split
Advanced
5
Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines
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 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

4.1 STARS
129 VOTES
RATE THIS
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

232 Comments+ Post Comment

No Profile Pic
Posted Fri, 05/21/2010 - 20:02
Marcus
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?
No Profile Pic
Posted Wed, 11/17/2010 - 13:53
curtis the builder
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
Steven's picture
Posted Wed, 11/17/2010 - 19:09
Steven
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?
No Profile Pic
Posted Thu, 11/18/2010 - 11:52
curtis the builder
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
Steven's picture
Posted Thu, 11/18/2010 - 12:33
Steven
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-powerbuilding-split.html As far as bis and tris, results come more from hard work than a split, so use the method that you like the best.
No Profile Pic
Posted Thu, 11/27/2014 - 20:24
Matt Duprau
Classic kid who skips leg day... You'll regret it in the future! Especially since you're playing football legs should be one of your primary muscles to build. Trust me - Former College Middle Linebacker Men's Physique Competitor Men's Fitness Model
No Profile Pic
Posted Wed, 12/01/2010 - 14:17
Shane
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?
Steven's picture
Posted Tue, 12/07/2010 - 10:15
Steven
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.
No Profile Pic
Posted Sun, 02/16/2014 - 09:28
Gigs
Hello Sir Steve. I just want to know, if this workout routine can be possibly permanent workout routine of mine?
No Profile Pic
Posted Wed, 06/09/2010 - 17:15
chris
4 days is a better balance of work and rest. 12 weeks is a good length to see if this program works for you.
No Profile Pic
Posted Sun, 06/20/2010 - 21:12
jimmy
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
Steven's picture
Posted Sun, 06/20/2010 - 21:27
Steven
Superset means to perform one exercise right after another with no rest.
No Profile Pic
Posted Wed, 07/07/2010 - 15:49
Liam Mac
Sounds like a good workout, how much rest do you recommend between each set? And how much rest between each excercise/superset?
Steven's picture
Posted Wed, 07/07/2010 - 17:14
Steven
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.
No Profile Pic
Posted Thu, 07/08/2010 - 04:13
Liam Mac
OK cheers Steve
No Profile Pic
Posted Sun, 07/25/2010 - 08:20
ninty o h
i have just finished a gvt 10*10 superseted on a 3 day split just wondering what to follow it up with
Steven's picture
Posted Sun, 07/25/2010 - 20:17
Steven
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?
No Profile Pic
Posted Sun, 07/25/2010 - 20:36
Gregg
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!
Steven's picture
Posted Mon, 07/26/2010 - 12:08
Steven
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-powerbuilding-split.html http://www.muscleandstrength.com/articles/power-rep-range-shock-time-to-grow-without-plateau.html
No Profile Pic
Posted Fri, 08/13/2010 - 05:42
rob
how long can you do this combination for is it actually alryt to do like 14 weeks of this training?
Steven's picture
Posted Fri, 08/13/2010 - 14:13
Steven
Hi Rob, You can use this program as long as you are making good progress.
No Profile Pic
Posted Tue, 08/17/2010 - 10:31
Shankarshan
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.
Steven's picture
Posted Wed, 08/18/2010 - 13:48
Steven
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.
No Profile Pic
Posted Tue, 08/17/2010 - 10:48
Shankarshan
steve,can u pls sugest an alternate workout of chin ups and pull ups?
Steven's picture
Posted Wed, 08/18/2010 - 13:46
Steven
I suggest swapping in barbell rows for pull ups.
No Profile Pic
Posted Tue, 08/17/2010 - 23:58
Simon
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.
No Profile Pic
Posted Wed, 08/18/2010 - 14:34
Shankarshan
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.
Steven's picture
Posted Thu, 08/19/2010 - 10:26
Steven
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.
No Profile Pic
Posted Wed, 09/15/2010 - 02:07
Aaron G
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?
Steven's picture
Posted Thu, 09/16/2010 - 16:31
Steven
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.
No Profile Pic
Posted Fri, 09/17/2010 - 17:21
Vang
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...
Steven's picture
Posted Mon, 09/20/2010 - 12:57
Steven
Hi Vang, I would suggest dropping lat pull downs and using the deadlift as a replacement.
No Profile Pic
Posted Fri, 09/17/2010 - 19:53
Austin Rogers
I don't have a leg press machine, what should I do instead of leg press?
Steven's picture
Posted Mon, 09/20/2010 - 12:59
Steven
Hi Austin, I recommend front squats or hack squats.
No Profile Pic
Posted Mon, 09/20/2010 - 12:16
Justin
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
Steven's picture
Posted Mon, 09/20/2010 - 12:59
Steven
Hi Justin, As long as you work hard and eat right, you will continue to make good progress.
No Profile Pic
Posted Mon, 09/20/2010 - 13:12
Justin
Since i have done a lot of these exercises in the last program how would i still be seeing results?
Steven's picture
Posted Mon, 09/20/2010 - 15:45
Steven
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.
No Profile Pic
Posted Wed, 09/29/2010 - 17:20
cody
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?
Steven's picture
Posted Wed, 09/29/2010 - 19:52
Steven
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.
No Profile Pic
Posted Sat, 10/02/2010 - 18:19
bobby
is it ok to do dumbell bench and incline instead and dumbell shoulder press instead of military?
Steven's picture
Posted Tue, 10/05/2010 - 12:58
Steven
Hi Bobby, Yes, those are solid choices.
No Profile Pic
Posted Wed, 10/06/2010 - 18:34
bobby
Can i do this workout and put on size without losing my definition?
Steven's picture
Posted Mon, 10/11/2010 - 14:25
Steven
Hi Bobby, You certainly can try! Here are a couple articles to get you started. https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-muscle-while-minimizing-fat-gains.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Sat, 10/09/2010 - 16:53
kieran
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
Steven's picture
Posted Mon, 10/11/2010 - 14:26
Steven
6 days is a bit much for most. You certainly could try, but I might suggest lowering the volume a bit.
No Profile Pic
Posted Mon, 10/11/2010 - 15:48
kieran
can i ask why u would do chest alone instead of chest and triceps for instance
Steven's picture
Posted Thu, 10/14/2010 - 10:49
Steven
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.
No Profile Pic
Posted Tue, 10/12/2010 - 10:47
kieran
what do u mean by low volume if i wanted to do 6 days
Steven's picture
Posted Thu, 10/14/2010 - 10:50
Steven
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.

Pages