Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters

We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!

Workout Summary

Build Muscle
Split
Advanced
8 weeks
6
60-75 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

So you feel that you finally graduated from being a beginner and intermediate, and now you’re ready for advanced training.

You’ve built the foundation, expanded on your weak points and balanced things out, but now you need even more of a challenge to push your physique to the next level.

Enter advanced training.

No longer will you be relegated to only a single exercise per body part or take a rest day between every training day. Here, you’ll increase frequency, volume and intensity.

With enough training experience under your belt you should be able to withstand all of these increases plus some.

The Ultimate 8 Week Workout for Advanced Lifters

Perform the following workout twice per week.

You can either go for three days of training following a rest day or run the entire three days twice in a row training six days straight before taking a rest day.

Rest for 30-60 seconds in between sets and exercises.

Day 1
Exercise Warm Up Sets Working Sets
1. Incline Bench Press 2 x 12 4 x 6-12
2. Dumbbell Bench Press 1 x 12 4 x 6-12
3. Dumbbell Fly - 3 x 10-12
4. Wide Grip Pullup 2 x 12 on pull down 4 x failure
5. Bent-over Barbell Row 1 x 12 4 x 6-12
6. Narrow Grip Pull Down - 3 x 10-15
7a. Hanging Leg Raise - 3 x 20
7b. Crunch - 3 x 20
Day 2
Exercise Warm Up Sets Working Sets
1. Seated Dumbbell Press 2 x 12 4 x 6-12
2a. Dumbbell Lateral Raise - 3 x 10-15
2b. Bent Over Rear Lateral Raise - 3 x 10-15
3. Barbell Curl 2 x 12 4 x 6-12
4. Weighted Dip 2 x 12 4 x 6-12
5. Seated Dumbbell Curl - 4 x 6-12
6. Incline Dumbbell Curls - 4 x 6-12
7a. Decline Sit Up - 3 x 20
7b. Lying Leg Raise - 3 x 20
Day 3
Exercise Warm Up Sets Working Sets
1. Standing Calf Raise 2 x 12 3 x 10-15
2. Seated Calf Raise - 3 x 10-12
3. Leg Press 2 x 12 4 x 10-15
4. Barbell Back Squat 1 x 12 3 x 6-12
5. Dumbbell Walking Lunge - 3 x 10-15
6. Barbell Romanian Deadlift 1 x 12 3 x 6-12
7. Lying Leg Curl - 3 x 6-12

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