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
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download 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
Posted on: Mon, 08/08/2022 - 13:41

Is the any particular reason for the 12 sets on Biceps and 4 sets on the Triceps Thanks

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Posted on: Sun, 08/14/2022 - 09:53

Not sure what the thinking was for that, Chris. The author may have thought about saving triceps so you can do more for chest, but feel free to swap one of the biceps movements for triceps so you have eight sets for each. I like pushdowns with a straight bar if you want to get stronger, or with a rope if you want to improve the shape.

Posted on: Wed, 01/19/2022 - 17:21

How many calories burned for each workout?

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Posted on: Fri, 01/21/2022 - 17:58

Depends on the person's size, intensity, and duration, Jake. No way to answer that question accurately. Your best bet is to wear a calorie tracker.

Posted on: Mon, 08/16/2021 - 01:43

Why do calves first on leg day? Does this not take away and limit the amount of work you can do with your compound lifts?

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Posted on: Mon, 08/16/2021 - 10:17


You can opt to move your calf workouts to the end of your leg day workout. But keeping it first will not take away or limit the amount of work you can do with your compound lifts.

Posted on: Wed, 09/20/2023 - 15:36

The leg press will

Posted on: Sat, 12/28/2019 - 15:57

Hi again!

Is there any special precaution one should take before starting this program?

My background is this: 4 years of consecutive lifting, clean diet, enough protein.

I only take creatine and sometimes citrulline, as supplements.

I am 28 years old, in good health.

Will I be able to withstand this program?

Thanks a lot!


Posted on: Sat, 12/28/2019 - 05:53

Hi Josh
Is only 1 exercise enough for triceps while doing 3 exercises for biceps on shoulder and arm day

Posted on: Sun, 12/08/2019 - 16:14


Should the warm up sets be to RIM1-2, or close to failure, as well? How intensely do we lift on the warm up sets, in other words? :)



Posted on: Sat, 12/28/2019 - 15:58

Sorry - I mean reps in reserve, RIR, not RIM - which means nothing at all.


Posted on: Sun, 11/03/2019 - 06:49

The rep range given is quite broad - for instance 6-12. Is the workout therefore suited towards high volume Vs intensity or would you recommend working up to the higher rep range and, once completed, increase the weight starting from the lower rep range?

Posted on: Mon, 06/10/2019 - 14:43

How do I bring my bench up a bunch, because I have been trying with this and it hasnt helped too much

Posted on: Mon, 12/31/2018 - 12:42

How would you recommend increasing weight? would you increase weight the the 2nd time through our just weekly

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Posted on: Wed, 01/02/2019 - 12:07

Hi Tim,

Whenever able. Whether that is weekly or bi-weekly. As long as you make increases, you'll see gains.

Posted on: Thu, 01/03/2019 - 14:26

I'm doing this 6 days in a row then a day off. Can I add tri-ceps on leg day and be ok or is that to much tricep work on back to back days

Jeeten Yerkiah
Posted on: Wed, 10/31/2018 - 06:19

Hi; l 'm training on the intermediate workout, cani i start this workout after the first one ? If seems a great workout thank you !!!!

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Posted on: Thu, 11/01/2018 - 08:44

Hi Jeetan,

Yes, this program was written as the next workout in the series. Feel free to perform it after you've finished the intermediate workout.

Hope this helps!

Jeeten Yerkiah
Posted on: Fri, 11/02/2018 - 06:06

Ok thanks a lot

Posted on: 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?

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Posted on: 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!

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

What type of supplements should I take with this workout

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Posted on: Mon, 06/04/2018 - 10:31
Posted on: 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

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Posted on: 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!

Posted on: 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?

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Posted on: 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!

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

Awesome, thank you so much!

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

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

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Posted on: 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: https://www.muscleandstrength.com/tools/bmr-calculator

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!

Posted on: 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!

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Posted on: 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!

Posted on: Sat, 01/11/2020 - 11:35

Hi Josh!

You wrote: 1-2 RIR "at least". In which direction did you mean?

I mean the following: "at least", as in sometimes you should have even 3-4 RIR, or "at least" as in some of the time you should have 0 reps in reserve - lift to failure?



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Posted on: Mon, 01/13/2020 - 10:26

Hi Rolf,

This isn't my program. I wouldn't recommend lifting to failure on any set - but this depends on your overall goal. I think simply approaching it with 1-2 RIR will do the trick.

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

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!

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Posted on: 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!

Posted on: Sat, 03/02/2019 - 06:37

Hi ... Which is the ideal.day to add triceps ?

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Posted on: Mon, 03/04/2019 - 10:55

Hi Vikram,

Day 1.

Posted on: 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.

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Posted on: Tue, 01/02/2018 - 08:54

Hi Ken,

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

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

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

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

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

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Posted on: Thu, 12/07/2017 - 14:38

Hi Jesse,

Yes, that is correct.

Hope this helps!