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 Duration12 weeks
  • Days Per Week
    5
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, 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.
241 Comments
Ajinkya
Posted on: Mon, 12/17/2018 - 14:04

Deadlifts?

Me
Posted on: Thu, 07/19/2018 - 09:48

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?

Sarthak
Posted on: Thu, 09/20/2018 - 11:33

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.

Ibrahim
Posted on: Tue, 02/06/2018 - 21:47

Hi, what should I do after the 12 weeks?
and how effective this routine is?
thanks

Siyavash
Posted on: Fri, 03/18/2016 - 19:26

Hi, tanks for your good progarm.

krutarth
Posted on: Wed, 03/11/2015 - 11:35

Where is push ups sir?...

JONES
Posted on: Thu, 11/19/2015 - 16:27

In the Beginner Workout...

Brendan Murphy
Posted on: Wed, 02/04/2015 - 14:59

If i could add more arms what can i add? im trying for hypertrophy big time and i want to look good.

Jay Singh
Posted on: Wed, 01/28/2015 - 22:18

Hello there, Can I use this program for fat loss too...

Ben
Posted on: Mon, 11/02/2015 - 23:56

no fatty lol

Johnny
Posted on: Sun, 01/04/2015 - 23:34

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

John
Posted on: Wed, 11/19/2014 - 00:32

It says to use the workout for 8-12 weeks then change it up,, I did t really get it???

rick
Posted on: Sat, 10/18/2014 - 04:56

Steve, can i do
Legs and Abs

Chest and Abs

Back and Abs

Shoulders and Abs

Arms and Abs

? thank you

rick
Posted on: Sat, 10/18/2014 - 04:51

thank you for your fast reply Steve. 5 stars..... this is what im looking for....

rick
Posted on: Fri, 10/17/2014 - 11:27

hi Steve. what supplements do you advise to take on this plan? thank you very much

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Steven
Posted on: Fri, 10/17/2014 - 11:52

Hi Rick,

Check out this article I wrote: Lean Bulk Supplement Guide.

Hunter Lee
Posted on: Sat, 08/09/2014 - 01:35

A

Luke
Posted on: Tue, 08/05/2014 - 16:09

How long should each workout take from start to finish?

mike
Posted on: Tue, 07/08/2014 - 02:01

do you do the working sets with the same weight or add more for each set

Kris
Posted on: Tue, 06/24/2014 - 04:58

This isn't that advanced , what I do already is a heck of a lot more than that.

Ross
Posted on: Tue, 05/20/2014 - 08:21

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.

ian
Posted on: Sun, 04/20/2014 - 23:41

if i mainly want to grow my arms how many days in a 5 day split routine should i do biceps triceps and four-arm workouts.

Jon
Posted on: Sat, 03/29/2014 - 09:20

Are the pull ups and dips supposed to be done with weights or to failure?

suvro
Posted on: Sat, 02/15/2014 - 13:59

Hi I m 36 daily gym going person, I m not muscular, I dont have cuts n ripp, I need an effective chart

david farai
Posted on: Wed, 02/12/2014 - 14:15

Is there a way of getting hold of a workout booklet for the military Workout Description above ?

krishna chaitanya
Posted on: Tue, 02/11/2014 - 07:48

hi steve,
how much protein i have to take to gain weight....?

nikul
Posted on: Fri, 12/18/2015 - 10:53

Protein required : 2 × lbs weight

Pat Schill
Posted on: Sun, 01/19/2014 - 21:08

If I add dead lifts to back day how many reps and sets?

Roak.Notte
Posted on: Tue, 01/14/2014 - 17:27

hi Steve im advance powerlifting my body weight is 106Kg, i becnh 190kg but i cant inclease from there any other way to help me to inclease my weight and also i want to big massive guy.

Roak.Notte
Posted on: Tue, 01/14/2014 - 17:27

hi Steve im advance powerlifting my body weight is 106Kg, i becnh 190kg but i cant inclease from there any other way to help me to inclease my weight and also i want to big massive guy.

Kenston fuller
Posted on: Tue, 01/14/2014 - 10:30

Hey Steve I'm 15 about 5 10 and about 155 pounds I've been working out for a year and have pretty good muscle mass what would be a good work out for me

Gio
Posted on: Mon, 01/06/2014 - 17:28

How long does it take until you see results?

deeb
Posted on: Tue, 01/07/2014 - 07:40

at the end of the second week

Fionn
Posted on: Thu, 01/02/2014 - 17:17

hi steve looks like a great programme, not too dis-similar to what i am doing already except i would do a lot more reps than this starting off at a lower weight and moving to my max, would i be right in saying the reason for the low reps is that all reps are at max weight and is this the best way of putting on mass?

jamie zerafa
Posted on: Tue, 12/31/2013 - 15:03

at what time you start to see progress

Anvil
Posted on: Fri, 12/06/2013 - 10:15

Hi Steve.
I've been lifting for over a year and recently started this particular routine . I had always worked out arms twice a week and have gotten good results. My question is, if it would be advisable/beneficial to do the arm workout in this program twice a week?
Thanks

Joshua Wilson
Posted on: Sun, 11/24/2013 - 09:33

Whats up steve , by viewing this program , i really like it , very simple.My question to you is can I still do this program but switch it to fit my requirements.
Thank u steve ,#muscleandstrength1

sam
Posted on: Thu, 10/31/2013 - 03:48

Hi Steve.i have been working out last 3 year now i want serious gain.so somebody advised me boldebolin with testocyp. i do not know much about this so should i take this or not

sam
Posted on: Thu, 10/31/2013 - 03:46

Hi Steve.i have been working out last 3 year now i want serious gain.so somebody advised me boldebolin with testocyp. i do not know much about this so should i take this or not

Bill
Posted on: Thu, 10/10/2013 - 03:25

Thanks a lot for the routine brah, I really noticed the muscle building from the second week! It's a great workout if you completely stick to it and not get too lazy to get to the gym. I stuck to this routine for a while and I gained a lot of muscle,I actually had to stop going to the gym for about 4 months because of my really tight hours on the job and can't wait to start up my routine starting today.

jesus
Posted on: Wed, 10/09/2013 - 17:21

Hello steve, sounds like you could help me with this. Been trying to increase my bench press what can I do to do this.

Dave
Posted on: Tue, 07/09/2013 - 13:32

This routine is missing one vital workout! Where's the dead lifts, as well as traps?

roger smith
Posted on: Tue, 08/06/2013 - 09:26

you idiot! ready the first page of the comments!

cody
Posted on: Sun, 06/30/2013 - 02:56

This routine is not optimal for a truly natural lifter. I don't care how advanced you are. overtraining big time! 5 days a week is too much to allow full recovery.

sezar
Posted on: Fri, 06/28/2013 - 19:22

Hi ...

My workout routine is 5 days in a week Mon - Fri.
Mon: Bicep + Triceps
Tue: Chest
We: Back
Th: Shoulder + Triceps
Fri: Leg + Biceps

So, I work Biceps and Triceps Twice in a week. Would you recommend me like this schedule or not ?

Many thanks

Isac Kondrup
Posted on: Sat, 06/15/2013 - 15:04

Hi
Would it work good added some workout and then worked out 2 times a day, 5 days a week?

Daniel
Posted on: Wed, 05/15/2013 - 12:46

hi steve,
I was wondering if your workout routine can be applied into Eric Broser's "power, rep range and shock" training system? Eric had a very intriguing article about his P/RR/S system, but he did not go into detail about the days and what workouts to use. I am 19 years old and have been working out for about 6 years now. Last year was not such a good year for me. I tore my pectoral muscle while benching, which put my right arm in a sling for almost 6 months. Than a month after I got my sling off I got into a serious car accident which put me in bed rest for about 3 weeks. I was wearing a seat belt and the force of the accident placed a gap in my right chest. After all that, I lost all my muscle and size that I had worked so hard for through out middle/high school to get. The past year has been a mission for me to regain it back. I have bounced around different workout routines and nothing really seemed to work.
I am trying to focus more on arms and shoulders since my chest is still recovering. Any thoughts on what I should do?

Thanks,

Daniel

AbbstheKiing
Posted on: Tue, 05/14/2013 - 10:47

This seems somewhat bland for an "advanced" bodybuilder routine. Seems more like a beginner/intermediate lifting routine to me.

Also, I couldn't help but notice the lack of focus on traps and lower back (esp. deadlifts).

shashwat
Posted on: Sat, 05/11/2013 - 17:52

hi, i wanted to ask that i have been doing workout 6 months back and then left because of some reason, so can i start my routine from this schedule now, after doing a week of basic full body workout?

Tan
Posted on: Sat, 05/04/2013 - 03:40

Mon chest, tue shoulders, wed back, thu arms, fri legs can I do it on this way ?

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