Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters

We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!

Workout Summary

Build Muscle
8 weeks
60-75 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

So you feel that you finally graduated from being a beginner and intermediate, and now you’re ready for advanced training.

You’ve built the foundation, expanded on your weak points and balanced things out, but now you need even more of a challenge to push your physique to the next level.

Enter advanced training.

No longer will you be relegated to only a single exercise per body part or take a rest day between every training day. Here, you’ll increase frequency, volume and intensity.

With enough training experience under your belt you should be able to withstand all of these increases plus some.

The Ultimate 8 Week Workout for Advanced Lifters

Perform the following workout twice per week.

You can either go for three days of training following a rest day or run the entire three days twice in a row training six days straight before taking a rest day.

Rest for 30-60 seconds in between sets and exercises.

Day 1
Exercise Warm Up Sets Working Sets
1. Incline Bench Press 2 x 12 4 x 6-12
2. Dumbbell Bench Press 1 x 12 4 x 6-12
3. Dumbbell Fly - 3 x 10-12
4. Wide Grip Pullup 2 x 12 on pull down 4 x failure
5. Bent-over Barbell Row 1 x 12 4 x 6-12
6. Narrow Grip Pull Down - 3 x 10-15
7a. Hanging Leg Raise - 3 x 20
7b. Crunch - 3 x 20
Day 2
Exercise Warm Up Sets Working Sets
1. Seated Dumbbell Press 2 x 12 4 x 6-12
2a. Dumbbell Lateral Raise - 3 x 10-15
2b. Bent Over Rear Lateral Raise - 3 x 10-15
3. Barbell Curl 2 x 12 4 x 6-12
4. Weighted Dip 2 x 12 4 x 6-12
5. Seated Dumbbell Curl - 4 x 6-12
6. Incline Dumbbell Curls - 4 x 6-12
7a. Decline Sit Up - 3 x 20
7b. Lying Leg Raise - 3 x 20
Day 3
Exercise Warm Up Sets Working Sets
1. Standing Calf Raise 2 x 12 3 x 10-15
2. Seated Calf Raise - 3 x 10-12
3. Leg Press 2 x 12 4 x 10-15
4. Barbell Back Squat 1 x 12 3 x 6-12
5. Dumbbell Walking Lunge - 3 x 10-15
6. Barbell Romanian Deadlift 1 x 12 3 x 6-12
7. Lying Leg Curl - 3 x 6-12

20 Comments+ Post Comment

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Posted Sun, 07/01/2018 - 01:44


I am starting this workout. I see that there is just one rest day per week. I play badminton for about 2 hours on Sunday mornings. Just one rest day would mean I would totally miss the rest if I play badminton . Is there any way I coud go about this workout along with badminton?

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:19

Hi Vincent,

You can play badminton on your rest days. It shouldn't affect your ability to recover.

Hope this helps!

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Posted Sun, 06/03/2018 - 23:15

What type of supplements should I take with this workout

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:31
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Posted Fri, 05/18/2018 - 10:43

On day 2 number 5 and 6 are the same.isn t it a mistake?i think 6 should have been a tricep exercise

JoshEngland's picture
Posted Fri, 05/18/2018 - 15:35

Hi John,

No it's correct. The first exercise is in a seated (90*) bench position. The second exercise is at an incline, which will increase the range of motion.

Hope this helps!

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Posted Tue, 05/01/2018 - 10:09

Hey Josh,

I know there is a beginner and intermediate level associated with this workout, but due to work I can really only realistically get to the gym three times a week. I am beyond the beginner phase, and would feel comfortable with the Intermediate workout as a three day split. Would you recommend doing this split once around as an alternative to the 4 day Intermediate split?

JoshEngland's picture
Posted Tue, 05/01/2018 - 10:15

Hi Robert,

Yes, that should be a fine alternative to fit your needs. Alternatively, you could look at full body workouts or an upper/lower/full body workout protocol to hit the muscle groups multiple times each week and maximize your muscle building potential.

Here are a couple of examples:

Hope this helps!

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Posted Tue, 05/01/2018 - 10:17

Awesome, thank you so much!

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Posted Sat, 01/13/2018 - 07:49

Do you recommend cardio throughout this workout? Also do you recommend any diets? Thanks!

JoshEngland's picture
Posted Mon, 01/15/2018 - 09:11

Hi Josh,

I always recommend people do some form of cardio to maintain their cardiovascular health.

For diet start by finding your calorie needs here:

Then add or subtract 250-500 calories based on your goals and aim to eat that amount of calories each day by consuming lean proteins, healthy fats, oats and whole grains, fruits and vegetable, and low fat dairy.

Hope this helps!

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Posted Wed, 01/03/2018 - 10:45

Is there a goal to each set (failure, 1RIR ect)? Do I tweak the weight on each set? Also, thanks for sharing this program!

JoshEngland's picture
Posted Thu, 01/04/2018 - 12:14

Hi Joe,

I always recommend training goal for each set to be at least 1-2 RIR. Weight selection will be individualized with this program. Personally, I'd try to move up in weight with the last set or last couple of sets depending on the amount of sets performed.

Hope this helps!

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Posted Sat, 12/30/2017 - 09:59
Rafael Moura

Hey! I'll start this workout in january and my only doubt is, isn't it a bit short in triceps?

Thank you so much!

JoshEngland's picture
Posted Tue, 01/02/2018 - 08:56

Hi Rafael,

The triceps do get worked indirectly in a number of these movements, but you're more than welcome to add in some direct tricep work if you wish.

Hope this helps!

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Posted Thu, 12/28/2017 - 22:16

Hi Brad! In "the ultimate 8 weeks workout for advanced lifters" pdf, you wrote "training level: Beginners" rather than "Advance" as it's in the web page.

JoshEngland's picture
Posted Tue, 01/02/2018 - 08:54

Hi Ken,

Thank you for catching that! We'll get that fixed right away.

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Posted Thu, 12/28/2017 - 22:11

I'm happy that you survived cancer! Keep up the good work.

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Posted Thu, 12/07/2017 - 11:54

Are the 7a and 7b exercises to be performed as supersets?

JoshEngland's picture
Posted Thu, 12/07/2017 - 14:38

Hi Jesse,

Yes, that is correct.

Hope this helps!