Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration8 weeks
- Days Per Week6
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download 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 |
43 Comments
Is the any particular reason for the 12 sets on Biceps and 4 sets on the Triceps Thanks
Not sure what the thinking was for that, Chris. The author may have thought about saving triceps so you can do more for chest, but feel free to swap one of the biceps movements for triceps so you have eight sets for each. I like pushdowns with a straight bar if you want to get stronger, or with a rope if you want to improve the shape.
How many calories burned for each workout?
Depends on the person's size, intensity, and duration, Jake. No way to answer that question accurately. Your best bet is to wear a calorie tracker.
Why do calves first on leg day? Does this not take away and limit the amount of work you can do with your compound lifts?
Jody,
You can opt to move your calf workouts to the end of your leg day workout. But keeping it first will not take away or limit the amount of work you can do with your compound lifts.
The leg press will
Hi again!
Is there any special precaution one should take before starting this program?
My background is this: 4 years of consecutive lifting, clean diet, enough protein.
I only take creatine and sometimes citrulline, as supplements.
I am 28 years old, in good health.
Will I be able to withstand this program?
Thanks a lot!
Rolf
Hi Josh
Is only 1 exercise enough for triceps while doing 3 exercises for biceps on shoulder and arm day
Hi!
Should the warm up sets be to RIM1-2, or close to failure, as well? How intensely do we lift on the warm up sets, in other words? :)
Thanks,
Rolf
Sorry - I mean reps in reserve, RIR, not RIM - which means nothing at all.
Rolf
The rep range given is quite broad - for instance 6-12. Is the workout therefore suited towards high volume Vs intensity or would you recommend working up to the higher rep range and, once completed, increase the weight starting from the lower rep range?
How do I bring my bench up a bunch, because I have been trying with this and it hasnt helped too much
How would you recommend increasing weight? would you increase weight the the 2nd time through our just weekly
Hi Tim,
Whenever able. Whether that is weekly or bi-weekly. As long as you make increases, you'll see gains.
I'm doing this 6 days in a row then a day off. Can I add tri-ceps on leg day and be ok or is that to much tricep work on back to back days
Hi; l 'm training on the intermediate workout, cani i start this workout after the first one ? If seems a great workout thank you !!!!
Hi Jeetan,
Yes, this program was written as the next workout in the series. Feel free to perform it after you've finished the intermediate workout.
Hope this helps!
Ok thanks a lot
Hi,
I am starting this workout. I see that there is just one rest day per week. I play badminton for about 2 hours on Sunday mornings. Just one rest day would mean I would totally miss the rest if I play badminton . Is there any way I coud go about this workout along with badminton?
Hi Vincent,
You can play badminton on your rest days. It shouldn't affect your ability to recover.
Hope this helps!
What type of supplements should I take with this workout
Hi Har,
Start here: https://www.muscleandstrength.com/articles/absolute-beginner-guide-bodyb...
Hope this helps!
On day 2 number 5 and 6 are the same.isn t it a mistake?i think 6 should have been a tricep exercise
Hi John,
No it's correct. The first exercise is in a seated (90*) bench position. The second exercise is at an incline, which will increase the range of motion.
Hope this helps!
Hey Josh,
I know there is a beginner and intermediate level associated with this workout, but due to work I can really only realistically get to the gym three times a week. I am beyond the beginner phase, and would feel comfortable with the Intermediate workout as a three day split. Would you recommend doing this split once around as an alternative to the 4 day Intermediate split?
Hi Robert,
Yes, that should be a fine alternative to fit your needs. Alternatively, you could look at full body workouts or an upper/lower/full body workout protocol to hit the muscle groups multiple times each week and maximize your muscle building potential.
Here are a couple of examples:
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness...
https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor...
https://www.muscleandstrength.com/workouts/get-ripped-3-day-split
Hope this helps!
Awesome, thank you so much!
Do you recommend cardio throughout this workout? Also do you recommend any diets? Thanks!
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!
Is there a goal to each set (failure, 1RIR ect)? Do I tweak the weight on each set? Also, thanks for sharing this program!
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!
Hi Josh!
You wrote: 1-2 RIR "at least". In which direction did you mean?
I mean the following: "at least", as in sometimes you should have even 3-4 RIR, or "at least" as in some of the time you should have 0 reps in reserve - lift to failure?
Thanks!!
Rolf
Hi Rolf,
This isn't my program. I wouldn't recommend lifting to failure on any set - but this depends on your overall goal. I think simply approaching it with 1-2 RIR will do the trick.
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!
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!
Hi ... Which is the ideal.day to add triceps ?
Hi Vikram,
Day 1.
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.
Hi Ken,
Thank you for catching that! We'll get that fixed right away.
I'm happy that you survived cancer! Keep up the good work.
Are the 7a and 7b exercises to be performed as supersets?
Hi Jesse,
Yes, that is correct.
Hope this helps!