“No Juice” Advanced Bodybuilding Workout Routine

 “No Juice” Bodybuilding Advanced Workout Routine
Avoid plateauing with the "No Juice" routine, which manipulates intensity, frequency, and volume to help you continue progressing in the gym.

Workout Summary

Build Muscle
8 weeks
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
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.

Athlete Training

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

Athlete Training

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

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

Athlete Training

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

23 Comments+ Post Comment

No Profile Pic
Posted Wed, 11/01/2017 - 18:45

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 :)

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Posted Tue, 03/14/2017 - 23:25

1. On Day 6 Biceps exercises are not list.
2. When can we do abs ?

JoshEngland's picture
Posted Wed, 03/15/2017 - 09:09

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:


Hope this helps!

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Posted Wed, 12/14/2016 - 12:16

Hi there few questions from a novice:
- anything to replace Hammer strength press?
- no abs?

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Posted Fri, 08/19/2016 - 17:05

How can I do 5 reps witj 100% ?? 100% is supposed to be 1 RM??

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Posted Mon, 12/14/2015 - 13:19

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.

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Posted Mon, 10/12/2015 - 22:33

Why only 1 tricep exersise?

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Posted Tue, 03/31/2015 - 22:42

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?

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Posted Sun, 03/15/2015 - 13:35

Good looking routine.
2 questions..
1-5x5 stiff leg, same weight for all sets it ramp up?
2-why only 1 tricep isolation exercise?

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Posted Sun, 03/22/2015 - 18:34
Pete Khatcherian

5x5 is with the same weight

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Posted Sun, 03/15/2015 - 13:29

can we more explanation on resting time ?
first part - 2-3 min ?
second part of the training ? 1-2-3 min ?


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Posted Sun, 03/15/2015 - 13:26

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


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Posted Sun, 03/22/2015 - 18:33
Pete Khatcherian

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

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Posted Sat, 03/14/2015 - 22:00

im a total noob just browsing but what do you mean by at 50% 60% 70% and so on

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Posted Sun, 03/15/2015 - 12:15

It means the percentage of the maximum weight you can lift

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Posted Sun, 03/15/2015 - 12:51
Jordan b

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

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Posted Sun, 03/15/2015 - 13:43
Pete Khatcherian

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?

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Posted Sun, 03/15/2015 - 16:16

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

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Posted Sun, 03/15/2015 - 18:13

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#.

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Posted Mon, 03/16/2015 - 02:58

50% of your 1RM...etc...

If your 1RM is 200 lbs. then, your target weight for the 50% is 100 lbs. and so on..

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Posted Fri, 03/13/2015 - 12:14

what do you mean by 20-8 (Pyramiding)? 20,19,18,17,16......16,17,18,19,20?

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Posted Fri, 03/13/2015 - 23:01
Pete Khatcherian

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

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Posted Thu, 03/12/2015 - 18:44

This looks like a solid routine. Going to work this in when I finish my current 8 week program.