Advanced Bodybuilder Workout

Type: Split
Level: Advanced
Days per week: 5 days
Sex: Male & Female

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.

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.

Day 1

Shoulders and Abs

Seated barbell military press

Sets: 4 Reps: 8-10

Front dumbbell raise

Sets: 3 Reps: 10

Upright barbell row

Sets: 4 Reps: 8

Side lateral raise

Sets: 4 Reps: 8

Decline crunch

Sets: 3 Reps: MAX

Day 2

Arms and Abs

Barbell curl

Sets: 4 Reps: 8

Preacher curl

Sets: 4 Reps: 8

Reverse cable curl

Sets: 4 Reps: 8

Dips - triceps version

Sets: 3 Reps: 10+ (MAX)

Cable wrist curl

Sets: 3 Reps: 10

Hanging leg raise

Sets: 3 Reps: MAX

Day 3

Legs and Abs

Barbell squat

Sets: 5 Reps: 5-7

Leg press

Sets: 4 Reps: 10

Leg extensions

Sets: 4 Reps: 8-10

Lying leg curls

Sets: 4 Reps: 8-10

Seated calf raise

Sets: 4 Reps: 12-15

Cable crunch

Sets: 3 Reps: As long as poss

Day 4

Back and Abs


Sets: 5 Reps: 8-10

Wide-grip lat pulldown

Sets: 4 Reps: 10

Seated cable rows

Sets: 4 Reps: 10

One-arm dumbbell row

Sets: 3 Reps: 8

Decline reverse crunch

Sets: 3 Reps: MAX

Day 5

Chest and Abs

Dips - chest version

Sets: 4 Reps: 8

Dumbbell flyes

Sets: 4 Reps: 10-12

Exercise ball crunch

Sets: 3 Reps: 20

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises