Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
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.
Workout Schedule:
- Monday - Shoulders and Abs
- Tuesday - Arms and Abs
- Wednesday - Legs and Abs
- Thursday - Back and Abs
- Friday - Chest and Abs
- Saturday - Rest
- Sunday - Rest
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.
5-Day Advanced Bodybuilder Workout
Monday - Shoulders and Abs
| 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 |
| Decline Sit Ups | 3 | MAX |
Notes:
- Dumbbell lateral raises can be supersetted with upright rows.
- Hold a weight plate on your chest for decline sit ups if bodyweight is not challenging enough.
Tuesday - Arms and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Standing Barbell Curl | 4 | 8 |
| Preacher Curls | 4 | 8 |
| Cable Curl | 4 | 8 |
| Close Grip Bench Press | 4 | 6 |
| Tricep Dip | 3 | 10+ (MAX) |
| Lying Tricep Extension (skullcrusher) | 4 | 8-10 |
| Barbell Wrist Curl | 3 | 10 |
| Hanging Leg Raise | 3 | MAX |
Wednesday - Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 5-7 |
| 45 Degree Leg Press | 4 | 10 |
| Leg Extension | 4 | 8-10 |
| Leg Curl | 4 | 8-10 |
| Seated calf Raise | 4 | 12-15 |
| 45 Degree Calf Press | 4 | 10-12 |
| Hover | 3 | As long as possible |
Notes:
-
Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.
Thursday - Back and Abs
| 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 |
| Decline Abdominal Reach | 3 | MAX |
Notes:
-
Lat pull downs can be supersetted with seated row to add intensity.
Friday - Chest and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 6-10 |
| Incline Bench Press | 4 | 8 |
| Chest Dip | 4 | 8 |
| Dumbbell Flys | 4 | 10-12 |
| 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.
271 Comments
I would like to slide deadlifts in here. What could I swap them with?
Hey Luke, don't swap. Add them in. If strength matters to you for pulling, start back day with them. If you want to include them for muscle building, then do them at the end so you don't need as much weight.
Hi. My body fat is at 23%. I am on deficit. Reducing 200-300 cals per day. Is this program good for me. I have been doing https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui...
For almost 3 months now but had to take breaks in between due to travel.
Hey Mark, this one is a solid choice. I would suggest also working your way down to 500 cals a day less if you can. One pound of fat is 3500 calories, which would be 500 a day for a week. If you can't, then do the best you can with what you can do.
I am doing this workout but i also want to loose side fat, and loose body fat too. Can you suggest ? I am 83Kg and my aim is 78-80 kg with big muscles. Height 5’9”
Hey Rishab, you can diet for fat loss while on this program. As long as you keep the protein high and maximize recovery, you shouldn't lose any muscle. This guide below can help you with your nutrition for fat loss.
https://www.muscleandstrength.com/expert-guides/fat-loss
Instead of doing 5 sets of wide grip pull up, and 4 sets of lat pull down, can I do 9 sets of lat pull down ?
If you don't have access to a pullup bar or can't do pullups, then yes, Paulo. I would suggest using different handles so you can train the upper back and lats with more angles.
This program is high volume. When it explains to switch it up after 8-10 weeks, what type of program/rep range would that be?
That would depend on your goals, Kevin. If you want to get stronger, lower rep ranges such as 3-8 would be best. If you want to maintain muscle while focusing on endurance, then 15-20 would be best. You could also switch to a High Intensity workout with less volume and taking work sets beyond failure.
What will be your goal after this? Maybe we can come up with a program for you.
I'm being charged for something I never ordered, don't know who else to inform, so please pass this message on to proper people...thank you, PS I'm 70 and can't lift a gallon of milk let alone body build, just FYI
Rita, this link is where to send this information. Nothing I can do here.
https://support.muscleandstrength.com/hc/en-us/requests/new
Hi
I'm trying to build muscle with core strengthening...it's been a year.
This workout routine doesn't allow you to hit muscles like PPL. Will it work. My goal is to loose some belly fat and build muscle. Can you help me
Hi Shafique, if you've been training PPL for a while, then this will be a great change that can help you build that muscle. If your cardio and nutrition are on point, then you should see fat loss as well. Hope this helps!
Just completed the 12-week strength program. Much stronger than before. Did very little cardio. Ready to cut and downsize. Can you recommend next step please. Also, while shredding, should I continue another 12- week strength session along with shred session? Thanks.
Hi Alfred. Thanks for sharing and congrats on the results. You can find your next program at this link.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Many of our programs incorporate strength training while trying to get leaner. Your strength progress may not be as quick, but you can still get stronger while working to get cut.
Program looks great! How long resting between sets?
Glad you like it, Nicholas. Rest for 45-60 seconds between sets. Good luck, and let us know how this works for you.
For Tuesday, arm day, what's the point of the 3 different curls? Why do standing curls, followed by preacher curls, followed by cable curls? They all target the bicep, and seem to be the same movement. Only in standing, you have to brace your core. Can someone tell me what I'm missing?
Hi, Alex. Good question.
Barbell Curl - Both arms working to lift one object so you can go heavier.
Preacher Curl - The arm is braced and has to work harder.
Cable Curl - Constant tension throughout the movement and great for isolation.
Hope this helps!
I’m about to hop on this and I expect to get serious results. Feels like a well structured workout.
What weight difficulty do you suggest starting off with and how often should you increase the weight there after?
Go moderate and work up until you are using the max weight you can for the reps listed. If you can do two reps more, go up. If you struggle to get two reps or less, go down.
Finishing up week 8 of this program. Made lots of strength and aesthetic gains. What program would you suggest after this one for continued mass growth?
Hi, Ben. Congrats for making gains! Give this one a go to get both bigger and stronger.
https://www.muscleandstrength.com/workouts/power-physique-8-week-program
What about cardio?
Nadav, if you want to add cardio to this program, then perform three 20 minute sessions a week at moderate intensity. Make sure they are post-workout if possible.
Yes, you can do that if you like.
Thx. on the rest days it ok too no?
Deadlifts?
How much rest in between sets and should i select weight tomax out on every set or i could do few more reps after last rep of every set?
Advanced training requires 3-4 minutes rest between 2 sets! Don't expect serious gains while doing mediocre sets and 1 minute rest.
Lol, don't ever stop a set before maxing out, in fact goto failure and then do 2-3 reps more. This is what causes micro trauma in muscle fibres which ultimately results in hypertrophy i.e. muscle size growth.
Hi, what should I do after the 12 weeks?
and how effective this routine is?
thanks
Hi, tanks for your good progarm.
Where is push ups sir?...
In the Beginner Workout...
If i could add more arms what can i add? im trying for hypertrophy big time and i want to look good.
Hello there, Can I use this program for fat loss too...
no fatty lol
I workout Monday Tuesday Wednesday and Thursday i do chest Monday back Tuesday shoulders Wednesday and arms and legs on Thursday abs and calves everyday my workouts generally last two and a half hours everything I read is telling me I'm doing it wrong could you give me some advice it would be much appreciated
It says to use the workout for 8-12 weeks then change it up,, I did t really get it???
Steve, can i do
Legs and Abs
Chest and Abs
Back and Abs
Shoulders and Abs
Arms and Abs
? thank you
thank you for your fast reply Steve. 5 stars..... this is what im looking for....
hi Steve. what supplements do you advise to take on this plan? thank you very much
Hi Rick,
Check out this article I wrote: Lean Bulk Supplement Guide.
A
How long should each workout take from start to finish?
do you do the working sets with the same weight or add more for each set
This isn't that advanced , what I do already is a heck of a lot more than that.
Thanks for the template. So far so good. Just real quick, what does the statement every 3rd week following superset each day mean? Also Chin ups for biceps are the most effective exercise in my opinion to build arms and strength. Is it ok to incorporate this with my arms day. Superset.