Advanced workout routine

Additional volume (sets and reps) and intensity (weight on the bar) is essential for advanced gym-goers to keep gaining muscle. Keep in mind that this routine should not be attempted unless you’ve been training consistently for 2 or more years.

While the muscle gains won’t come as fast as they did when you were a beginner, there’s still room for significant progress at this stage.

This gruelling workout routine has you in the gym 6 days per week with 1 rest day in between. It follows a pull-push-legs pattern, hitting each muscle group twice per week, with supersets incorporated for maximum hypertrophy (muscle growth).

Again, you can increase weight on the bar, as well as sets and reps, from week to week to ensure continued progress while following this program.

Equipment required: fully-equipped gym

Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. To increase intensity, go to failure on the last set.

Supersets: Complete the initial set of the first movement immediately followed by the second movement. Repeat until all designated reps and sets are complete.

Pull A

Back/hamstrings: barbell deadlift — 5 sets of 5 reps

Back: pullups or lat pulldowns — 3 sets of 10–12 reps

Back: T-bar rows or seated cable rows — 3 sets of 10–12 reps

Rear deltoids/traps: face pulls — 4 sets of 12–15 reps

Biceps: hammer curls — 4 sets of 10-12 reps supersetted with dumbbell shrugs 4 sets of 10–12 reps

Biceps: standing cable curls — 4 sets of 10–12 reps

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Push A

Chest: flat barbell bench press — 5 set of 5 reps

Shoulders: seated dumbbell press — 3 sets of 6–8 reps

Chest: incline dumbbell bench press — 3 sets of 10–12 reps

Triceps/shoulders: tricep pushdowns — 4 sets of 10–12 reps

Chest: cable crossovers — 4 sets of 10–12 reps

Legs A

Legs: barbell back squats — 5 sets of 5 reps

Hamstrings: Romanian dumbbell deadlifts — 3 sets of 6–8 reps

Legs: leg press — 3 sets of 8–10 reps

Hamstrings: lying leg curls — 4 sets of 10–12 reps

Calves: seated calf raises — 4 sets of 12–15 reps

Abs: decline crunches — 4 sets of 12–15 reps

Pull B

Back: bent over barbell rows — 3 sets of 6–8 reps

Back: pull-ups (weighted if needed) — 3 sets of 8–10 reps

Back: one-arm rows — 3 sets of 8–10 reps

Lower back: hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls — 4 sets of 10–12 reps

Traps: barbell shrugs — 4 sets of 10–12 reps

Biceps: standing dumbbell curls — 4 sets of 10–12 reps

Push B

Shoulders: overhead press — 5 sets of 5 reps

Chest: dumbbell bench press (incline or flat) — 3 sets of 8–10 reps

Chest/triceps: dips (weighted if needed) — 4 sets of 10–12 reps

Shoulders: single arm cable lateral raises — 4 sets of 10–12 reps

Chest: machine fly — 4 sets of 10–12 reps

Triceps: overhead extensions with rope — 4 sets of 10–12 reps

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Legs B

Legs: barbell front squats — 5 sets of 5 reps

Hamstrings: glute ham raises — 3 sets of 8–10 reps

Legs: walking dumbbell lunges — 3 sets of 10–12 reps per leg

Quadriceps: seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises — 4 sets of 12–15 reps

Abs: hanging leg raises — 4 sets of 12–15 reps

SUMMARY

This advanced program is incredibly intense and follows a push-pull-legs pattern for 6 days per week. Only attempt this program if you have several years of training under your belt.