Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration8 weeks
- Days Per Week6
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
Workout Description
Many of my friends and followers know when it comes to training I’m all about keeping it heavy, frequent, and consistent. I generally recommend finding just a few of the best exercises you feel suit your goals and hammering away at them always striving for progressive overload.
For new lifters and intermediates those guidelines alone will be enough to turn them into bigger stronger bodybuilders. Once you reach the advanced stage and have spent years grinding it out in the gym, progress slows down and we need to take a new approach to continue progressing.
Variables likes intensity, frequency, and volume all need to be manipulated to continue making gains in the advanced stage of training. The "No Juice" Bodybuilding Advanced Workout Routine does just that.
This 8 day split consists of 3 days on 1 day off and repeat. Taking 8 days to complete the cycle rather than a 7 day split means you don’t have set training days each week. Body parts are worked twice every 8 days with a different rep ranges.
Day 1: Chest & Back
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press: work up to a 5 rep max for the day | ||
| - Set 1 at 50% | 1 | 5 |
| - Set 2 at 60% | 1 | 5 |
| - Set 3 at 70% | 1 | 5 |
| - Set 4 at 80% | 1 | 5 |
| - Set 5 at 90% | 1 | 5 |
| - Set 6 at 100% | 1 | 5 |
| Incline Dumbbell Press | 3 | 6-8 |
| Dips | 3 | 6-10 |
| Pullups | 3 | 5-8 |
| Pendlay Rows | 3 | 6-10 |
| Pulldowns | 3 | 6-10 |
Day 2: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squats: work up to a 5 rep max for the day | ||
| - Set 1 at 50% | 1 | 5 |
| - Set 2 at 60% | 1 | 5 |
| - Set 3 at 70% | 1 | 5 |
| - Set 4 at 80% | 1 | 5 |
| - Set 5 at 90% | 1 | 5 |
| - Set 6 at 100% | 1 | 5 |
| Leg Press | 3 | 6-10 |
| Stiff-Legged Deadlift | 5 | 5 |
| Hamstring Curls | 3 | 6-8 |
| Calf-Raise | 5 | 10 |
Day 3: Shoulders & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Military Press or Dumbbell Press | 3 | 6-8 |
| Lateral Raises | 5 | 10 |
| Barbell Curls | 5 | 6-10 |
| Dumbbell Curls | 3 | 6-10 |
Day 4: Rest
| Exercise | Sets | Reps |
|---|---|---|
| Off |
Day 5: Chest, Shoulders, & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Flat Dumbbell Press | 5 | 20-6 (Pyramiding) |
| Incline Dumbbell Press | 3 | 6-10 |
| Hammer Strength Press | 3 | 10 |
| Cable Flys | 3 | 12-15 |
| Lateral Raises | 5 | 15-20 |
| Reverse-Grip Pull-Downs | 5 | 15-20 |
Day 6: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Rows | 5 | 20-8 (Pyramiding) |
| Barbell Shrugs | 3 | 15-20 |
| Rack Deadlifts | 3 | 10-12 |
| Pullups | 3 | 6-10 |
| Pulldowns | 3 | 6-10 |
Day 7: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 5 | 20-8 (Pyramiding) |
| Leg Extensions | 5 | 10 |
| Hamstring Curls | 5 | 6-10 |
| Seated Calf Raise | 5 | 6-10 |
| Standing Calf Raise | 3 | 8-12 |
Day 8: Rest
| Exercise | Sets | Reps |
|---|---|---|
| Off |
41 Comments
Sir can i use upper lower split like doing one exercise from from every muscle 5 sets 5 reps 50 to 60 seconds rest.
Rest between sets in both upper and lower
And sir iam Endomorp i am gainnig fat jus by smelling carb what to do and what diet I use to build muscle
Hi, Zahid. Yes, you can do a workout program like you described.
Read this for more information about how to lose fat.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hey M&S Fam! You guys think the rear delts need some isolation in this routine? Are they being hit enough with all the pulling movements? By the way, Pete is awesome! He has an amazing YouTube channel.
Thanks for all the help!
Hey, Bill. I actually think face pulls or rear lateral raises would be a good addition. Plug those in either on shoulder day or with the pulling day between back and biceps.
Thanks, Rog, for all your help!!
My pleasure! Let us know how you do on this program!
This workout feels great. Just started it last week but been noticing more of a pump.
That's actually he on photos!
No way he's natural! I can't believe this...
I see only 1 exercise for triceps, and 3 for biceps. I think to insert two extra exercise for triceps, but day 1 or day 4 is better choice...?
Hey Desislav - your triceps are being worked with all of the dumbbell presses and it's best to follow the program as written.
You are right triceps have three heads and bigger then bisceps it should be have at least 3 exercises
Close grip bench
Skull crusher
Dips.
I have been working out for the past three years and have been working this routine for about six weeks now and there are noticeable differences with increased muscle size and stamina. Since I haven’t been able to be in the gym, I have had to do alternatives for certain exercises and it’s a tough but good routine, thanks Pete. Pete, please post more routines!
Can you add pdf format of this program
Why is there only one day of triceps? Need more triceps work in this program. Other than that it seems to be a pretty solid workout routine. I think you should switch day “2 legs workout” with “day 3 shoulders and arms workout” and add tricep isolation workouts to “day 3 shoulder and arms workout”. My opinion.
Anyone?
I just took it as meaning 100% of my max weight I can get for 5 reps, I’m not certain that’s what is intended thou.
On days one to three perform sets of increasing weight and intensity for the first exercise,
but what about the remaining exercises for each day , what intensity is used.
On the final set perform 100%, what does this mean? 100% with a weight you can comfortably lift,
or 100% with a weight that causes you to struggle,
or 100% with a weight that takes you to total muscular failure.
What does the 100% refer to?, How do you feel after performing this 100% set, do you have any reps left in the tank?
No percentages are given for days 4-7, what kind of intensity should be used
Thank you. Richard
ive noticed there's only really one tricep exercise in this plan which concerns me, will I still be able to build bigger triceps this way or should I add another tricep isolation exercise? Any help would be great, thanks :)
1. On Day 6 Biceps exercises are not list.
2. When can we do abs ?
Hi Ram,
Biceps are hit indirectly with back. You;re more than welcome to add in a true bicep isolation exercise (or 2) if you'd like.
Add in abs where you see fit. You could add them to the tailend of your preferred workouts or incorporate them on rest days. Check out our full ab workouts database below for ideas:
https://www.muscleandstrength.com/workouts/abs
Hope this helps!
Hi there few questions from a novice:
- anything to replace Hammer strength press?
- no abs?
How can I do 5 reps witj 100% ?? 100% is supposed to be 1 RM??
working off your 5 RM not 1 rep RM.
The "Reverse grip pull-down" is incorrectly named....it should read either "reverse grip pushdown" or "reverse grip triceps extension". Not trying to be knit picky but the reverse grip pull-down is a different exercise used for working back/biceps.
Why only 1 tricep exersise?
This program looks good. I'm coming off a contest prep for a physique show I participated in and want to put on as much lean mass as I can and transition into bodybuilding. Is this a honestly good routine for natural bodybuilding to maximize my growth potential?
Good looking routine.
2 questions..
1-5x5 stiff leg, same weight for all sets it ramp up?
2-why only 1 tricep isolation exercise?
Thanks
5x5 is with the same weight
can we more explanation on resting time ?
first part - 2-3 min ?
second part of the training ? 1-2-3 min ?
thanks
interesting but missing few infos , what the time of rest between set ?
I'm assuming for the first part the time would be around 2-3 min ?
and second part ? 1 min ? 2 min ? cause that can affect a lot on training time and intensity
so can you explain a little more about it ?
rest time for each exercices or set
thanks
Rest time varies depending on exercises and sets. On the power exercises the first few sets are light and easy so less rest is needed, around 1-2 minutes between sets. On heavy sets more rest time is needed, 2-4 minutes. A good rule of thumb is to rest long enough that you are ready to hit your next set, but not too long that you lose the pump
im a total noob just browsing but what do you mean by at 50% 60% 70% and so on
It means the percentage of the maximum weight you can lift
Percent of total weight you push per exercise. If your max bench is 100lbs, 50%=50lbs and so on, exact weight unnecessary just ball park it and work
They are percentages of your maximum for that lift
So if the most you can bench is 100lbs for 8 reps max
50% would be 50lbs
60% would be 60 lbs
70% would be 70 lbs
Make sense?
use
Set 1- 50% of the weight it would normally take you to fail at 5 reps. for example if you squat for 5 reps at 185 pounds, the weight for this first set will be 90-95lbs
Set 2- 60% 110-115lbs
Set 3-70% 130-135lbs
and so on. This is a case where a notebook is really necessary to track everything
The percentages are of your max weight you can do. Say your max bench 315#, doing a set of 80% would roughly be at 252#.
50% of your 1RM...etc...
If your 1RM is 200 lbs. then, your target weight for the 50% is 100 lbs. and so on..
what do you mean by 20-8 (Pyramiding)? 20,19,18,17,16......16,17,18,19,20?
Start out with a light set for 20 reps and work your way up to a heavy set of 8 over 5 sets
Set 1: 20 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 8 reps
This looks like a solid routine. Going to work this in when I finish my current 8 week program.