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
download pdfDownload Workout

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

11 Comments+ Post Comment

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Posted Sat, 01/13/2018 - 07:49
Josh

Do you recommend cardio throughout this workout? Also do you recommend any diets? Thanks!

JoshEngland's picture
Posted Mon, 01/15/2018 - 09:11
JoshEngland

Hi Josh,

I always recommend people do some form of cardio to maintain their cardiovascular health.

For diet start by finding your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then add or subtract 250-500 calories based on your goals and aim to eat that amount of calories each day by consuming lean proteins, healthy fats, oats and whole grains, fruits and vegetable, and low fat dairy.

Hope this helps!

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Posted Wed, 01/03/2018 - 10:45
Joe

Is there a goal to each set (failure, 1RIR ect)? Do I tweak the weight on each set? Also, thanks for sharing this program!

JoshEngland's picture
Posted Thu, 01/04/2018 - 12:14
JoshEngland

Hi Joe,

I always recommend training goal for each set to be at least 1-2 RIR. Weight selection will be individualized with this program. Personally, I'd try to move up in weight with the last set or last couple of sets depending on the amount of sets performed.

Hope this helps!

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Posted Sat, 12/30/2017 - 09:59
Rafael Moura

Hey! I'll start this workout in january and my only doubt is, isn't it a bit short in triceps?

Thank you so much!

JoshEngland's picture
Posted Tue, 01/02/2018 - 08:56
JoshEngland

Hi Rafael,

The triceps do get worked indirectly in a number of these movements, but you're more than welcome to add in some direct tricep work if you wish.

Hope this helps!

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Posted Thu, 12/28/2017 - 22:16
Ken

Hi Brad! In "the ultimate 8 weeks workout for advanced lifters" pdf, you wrote "training level: Beginners" rather than "Advance" as it's in the web page.

JoshEngland's picture
Posted Tue, 01/02/2018 - 08:54
JoshEngland

Hi Ken,

Thank you for catching that! We'll get that fixed right away.

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Posted Thu, 12/28/2017 - 22:11
Ken

I'm happy that you survived cancer! Keep up the good work.

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Posted Thu, 12/07/2017 - 11:54
Jesse

Are the 7a and 7b exercises to be performed as supersets?

JoshEngland's picture
Posted Thu, 12/07/2017 - 14:38
JoshEngland

Hi Jesse,

Yes, that is correct.

Hope this helps!