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.
Posted on: Mon, 06/03/2024 - 01:08

I'm trying to build muscle with core'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

M&S Team Badge
Posted on: Mon, 06/10/2024 - 06:41

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!

Alfred Mackie
Posted on: Sun, 05/19/2024 - 15:24

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.

M&S Team Badge
Posted on: Mon, 05/20/2024 - 05:54

Hi Alfred. Thanks for sharing and congrats on the results. You can find your next program at this link.

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.

Nicholas Gerhard
Posted on: Sat, 02/24/2024 - 22:09

Program looks great! How long resting between sets?

M&S Team Badge
Posted on: Sun, 02/25/2024 - 07:43

Glad you like it, Nicholas. Rest for 45-60 seconds between sets. Good luck, and let us know how this works for you.

Posted on: Mon, 08/07/2023 - 22:13

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?

M&S Team Badge
Posted on: Mon, 08/21/2023 - 21:05

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!

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