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
Work up to a 5 rep max for the day. Set 1 at 50% Reps:5; Set 2 at 60% Reps:5; Set 3 at 70% Reps:5; Set 4 at 80% Reps:5; Set 5 at 90% Reps:5; Set 6 at 100% Reps:5
Sets:3 Reps:6-8
Sets:3 Reps:6-10
Sets:3 Reps:5-8
Sets:3 Reps:6-10
Sets:3 Reps:6-10
Day 2
Legs
Work up to a 5 rep max for the day. Set 1 at 50% Reps:5; Set 2 at 60% Reps:5; Set 3 at 70% Reps:5; Set 4 at 80% Reps:5; Set 5 at 90% Reps:5; Set 6 at 100% Reps:5
Sets:3 Reps:6-10
Sets:5 Reps:5
Sets:3 Reps:6-8
Sets:5 Reps:10
Day 3
Shoulders & Arms
Sets:3 Reps:6-8
Sets:3 Reps:6-8
Sets:5 Reps:10
Sets:5 Reps:6-10
Sets:5 Reps:6-10
Day 5
Chest, Shoulders, & Triceps
Sets:5 Reps:20-6 (Pyramiding)
Sets:3 Reps:6-10
Sets:3 Reps:10
Sets:3 Reps:12-15
Sets:5 Reps:15-20
Sets:5 Reps:15-20
Day 6
Back & Biceps
Sets:5 Reps:20-8 (Pyramiding)
Sets:3 Reps:15-20
Sets:3 Reps:10-12
Sets:3 Reps:6-10
Sets:3 Reps:6-10
Day 7
Legs
Sets:5 Reps:20-8 (Pyramiding)
Sets:5 Reps:10
Sets:5 Reps:6-10
Sets:5 Reps:6-10
Sets:3 Reps:8-12