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
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • 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


  • 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


  • 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


  • 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


  • 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.
Dan Roc
Posted on: Mon, 01/30/2023 - 02:37

I’m about to hop on this and I expect to get serious results. Feels like a well structured workout.

Ricky Sway
Posted on: Tue, 11/22/2022 - 07:36

What weight difficulty do you suggest starting off with and how often should you increase the weight there after?

M&S Team Badge
Posted on: Fri, 11/25/2022 - 21:06

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.

Posted on: Mon, 02/21/2022 - 08:52

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?

M&S Team Badge
Posted on: Thu, 02/24/2022 - 20:14

Hi, Ben. Congrats for making gains! Give this one a go to get both bigger and stronger.

Posted on: Thu, 01/20/2022 - 17:09

What about cardio?

M&S Team Badge
Posted on: Mon, 01/24/2022 - 17:34

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.

M&S Team Badge
Posted on: Sat, 02/05/2022 - 19:41

Yes, you can do that if you like.

Posted on: Thu, 02/03/2022 - 09:43

Thx. on the rest days it ok too no?

Posted on: Mon, 12/17/2018 - 14:04


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?

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.

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

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

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

Hi, tanks for your good progarm.

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

Where is push ups sir?...

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...

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

no fatty lol

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

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???

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

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

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

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

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

M&S Team Badge
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


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

How long should each workout take from start to finish?

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

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

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.

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.

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.

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

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

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....?

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?

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.

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

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

How long does it take until you see results?

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

at the end of the second week

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

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?

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

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

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

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

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

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.

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.