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
130 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.

233 Comments+ Post Comment

No Profile Pic
Posted Wed, 03/11/2015 - 11:35
krutarth

Where is push ups sir?...

No Profile Pic
Posted Wed, 02/04/2015 - 14:59
Brendan Murphy

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

No Profile Pic
Posted Wed, 01/28/2015 - 22:18
Jay Singh

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

No Profile Pic
Posted Sun, 01/04/2015 - 23:34
Johnny

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

No Profile Pic
Posted Wed, 11/19/2014 - 00:32
John

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

No Profile Pic
Posted Sat, 10/18/2014 - 04:56
rick

Steve, can i do
Legs and Abs

Chest and Abs

Back and Abs

Shoulders and Abs

Arms and Abs

? thank you

No Profile Pic
Posted Sat, 10/18/2014 - 04:51
rick

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

No Profile Pic
Posted Fri, 10/17/2014 - 11:27
rick

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

Steven's picture
Posted Fri, 10/17/2014 - 11:52
Steven

Hi Rick,

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

No Profile Pic
Posted Sat, 08/09/2014 - 01:35
Hunter Lee

A

No Profile Pic
Posted Tue, 08/05/2014 - 16:09
Luke

How long should each workout take from start to finish?

No Profile Pic
Posted Tue, 07/08/2014 - 02:01
mike

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

No Profile Pic
Posted Tue, 06/24/2014 - 04:58
Kris

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

No Profile Pic
Posted Tue, 05/20/2014 - 08:21
Ross

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.

No Profile Pic
Posted Sun, 04/20/2014 - 23:41
ian

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.

No Profile Pic
Posted Sat, 03/29/2014 - 09:20
Jon

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

No Profile Pic
Posted Sat, 02/15/2014 - 13:59
suvro

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

No Profile Pic
Posted Wed, 02/12/2014 - 14:15
david farai

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

No Profile Pic
Posted Tue, 02/11/2014 - 07:48
krishna chaitanya

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

No Profile Pic
Posted Sun, 01/19/2014 - 21:08
Pat Schill

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

No Profile Pic
Posted Tue, 01/14/2014 - 17:27
Roak.Notte

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.

No Profile Pic
Posted Tue, 01/14/2014 - 17:27
Roak.Notte

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.

No Profile Pic
Posted Tue, 01/14/2014 - 10:30
Kenston fuller

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

No Profile Pic
Posted Mon, 01/06/2014 - 17:28
Gio

How long does it take until you see results?

No Profile Pic
Posted Tue, 01/07/2014 - 07:40
deeb

at the end of the second week

No Profile Pic
Posted Thu, 01/02/2014 - 17:17
Fionn

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?

No Profile Pic
Posted Tue, 12/31/2013 - 15:03
jamie zerafa

at what time you start to see progress

No Profile Pic
Posted Fri, 12/06/2013 - 10:15
Anvil

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

No Profile Pic
Posted Sun, 11/24/2013 - 09:33
Joshua Wilson

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

No Profile Pic
Posted Thu, 10/31/2013 - 03:48
sam

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

No Profile Pic
Posted Thu, 10/31/2013 - 03:46
sam

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

No Profile Pic
Posted Thu, 10/10/2013 - 03:25
Bill

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.

No Profile Pic
Posted Wed, 10/09/2013 - 17:21
jesus

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

No Profile Pic
Posted Tue, 07/09/2013 - 13:32
Dave

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

No Profile Pic
Posted Tue, 08/06/2013 - 09:26
roger smith

you idiot! ready the first page of the comments!

No Profile Pic
Posted Sun, 06/30/2013 - 02:56
cody

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.

No Profile Pic
Posted Fri, 06/28/2013 - 19:22
sezar

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

No Profile Pic
Posted Sat, 06/15/2013 - 15:04
Isac Kondrup

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

No Profile Pic
Posted Wed, 05/15/2013 - 12:46
Daniel

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

No Profile Pic
Posted Tue, 05/14/2013 - 10:47
AbbstheKiing

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).

No Profile Pic
Posted Sat, 05/11/2013 - 17:52
shashwat

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?

No Profile Pic
Posted Sat, 05/04/2013 - 03:40
Tan

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

No Profile Pic
Posted Sat, 05/04/2013 - 03:31
Tan

Hi Steve
You should superset a compound and isolation exercise each day, every 3rd week. Can u explain it plz ?

No Profile Pic
Posted Fri, 04/26/2013 - 02:23
kyle

The comments on this are ridiculous. This is meant for advanced lifters and there's people asking what a superset is... Smh

No Profile Pic
Posted Thu, 04/25/2013 - 01:54
Sear shams

I want to get prework out which one is the best. I am 28 years old single boy . 75 kg weight . 173 cm height and to day I pass my 6 month of go ing to (gm)

No Profile Pic
Posted Wed, 04/17/2013 - 21:00
Big Rod

what about traps? i dont see anything here about traps.

No Profile Pic
Posted Mon, 04/15/2013 - 12:17
Bosch

HELP REALLY IMPORTANT!
i was wondering regarding the standing barbell curl, can i use a variation of 2 wide grip sets on the ez bar and 2 close grip sets????? because the normal bar results in pain in my wrist and arm

Thank You

Joey's picture
Posted Wed, 04/17/2013 - 13:48
Joey

That's fine

No Profile Pic
Posted Fri, 04/12/2013 - 03:14
bootyman

Im trying to tone up while bodybuilding would it effect my volume if I did cardio when I wake up and after the workout?

No Profile Pic
Posted Sat, 04/06/2013 - 18:20
Justin Paterson

Like the advanced bodybuilding circuit. Kept fit but not bodybuilding, in the army and off to Afghanistan for 6 months so can start to train again but want to get batman bod but still want to come back and do a marathon in about 3 and a half hours. Any ideas