Advanced Training Routines

Don’t be fooled by the title. Some advanced lifters still utilize the routines listed in the intermediate section. They are extremely effective. However, some people choose to graduate from a 3 day split to a 5 day split in order to work each body part individually. The 5-day split happens to be the one of the advanced training routines that I personally follow. Also some people choose to do a push, pull, legs, rest & repeat. This is also acceptable. Please Note: These exercises are more complex than I can write about in a few simple sentences. Make sure you research the movements and don’t go just off of what I wrote here.

Sets & Reps

I recommend that you attack your workouts in a fashion similar to the one below.

  1. First Week Heavy weight (3 sets of 6 reps)
  2. Second Week Moderate weight (3 sets of 8 reps)
  3. Third Week Change it up using one of the following parameters of your choice (Pyramid Sets, Super Sets or Drop Sets See Below)
  4. Fourth Week Light weight (3 sets of 10-12)
  5. Repeat

A pyramid set is when you start with a certain weight that you can do for a 10-12 rep range. Then add on slightly more weight for the next set and shoot for 8-10 reps. Finally you add slightly more weight and shoot for 6-8 reps. Drop sets are when you start a set with a higher weight, continue until you can do no longer, then choose a lighter weight and finish off the set. A super set is when you choose two opposing muscle groups to work back to back. For example: close grip bench press & chin ups, Skull Crushers & Concentration curls, triceps kickbacks & hammer curls. That is actually my Friday arms day routine.

5-Day Bro Split

Although this is called a 5-Day split it is technically a 6-Day split because I choose to work out my abs on Saturday.

Chest Day (Monday)

Since everyone works out their chest on Monday, it may be beneficial for you to choose to work out your chest on a different day. Especially if you work out a commercial gym. However, I workout at home so I have the entire bench to myself.

Bench Press

The bench press is the exercise which everybody knows and loves. If you’re a man you’ll love the bench press because it helps you get a big chest and triceps. If you are a woman you’ll also love the bench press because it’ll help you get the illusion of more cleavage, help your breasts sit higher and look perkier as well as make them look bigger. Since you are advanced at this point you may also choose to do a partial bench press to mix things up every once in a while. This is a maneuver where you set up a power rack to allow you to do only the top half of the movement.

If you workout at home and don’t have access to a barbell these can also be done with dumbbells.

Incline Bench Press

The incline bench press focuses slightly more on the upper chest.

If you workout at home and don’t have access to a barbell these can also be done with dumbbells.

Dumbbell Flies

These can be done in many variations: incline, decline, flat or even with cables.

Back Day (Tuesday)

Deadlifts

Deadlifts are extremely important for overall body development. Deadlifts help your body to learn how to lift things off the ground. This is a very important skill to have. As well as working your hamstrings, glutes and lower back, deadlifts also help you work out your upper back, trapezius and your forearms. Since you are advanced at this point you may also choose to do the Rack-pull either as a replacement or to mix things up every once in a while. This is a maneuver where you set up a power rack to allow you to do only the top half of the movement.

Pull Up

Pull ups are a great exercise for your back and biceps. There are many different variations of pullups that you can do to liven things up a bit.

Row

This row can be any of the major forms of rows, be it a barbell row, a single armed dumbbell row, a t-bar row. If you do a single armed dumbbell row, start with your weak arm and do as many as you can and then match it with your strong arm so you don’t create a muscle imbalance.

Chin Up

Chin ups are a great exercise for your back and biceps. There are many different variations of pullups that you can do to liven things up a bit. You may also choose to finish off your workout by substituting this exercise for a lat-pull down variation.

Leg Day (Wednesday)

Leg day is incredibly important, don’t skip it!

Squats

If you workout at home and don’t have access to a barbell these can be done in a goblet fashion with a dumbbell. You can also do them goblet fashion until you are strong enough to do it with the bar. If you work out at PF, then use the dumbbells up to a certain point and then switch to the smith machine. Although the smith machine is a terrible device. If PF that’s all you can afford either save up to buy your own equipment or plan on switching to a different gym.

Romanian or Stiff Leg Deadlifts

Romanian and stiff leg deadlifts are a deadlift variation which focuses on the the hamstrings and glute. I personally prefer the Romanian version. To perform it, deadlift the bar or dumbbells up into the top position. From this position push your hips back and tip your upper body forward at the hip. Get a nice stretch in your hamstrings and then use your glutes and hamstrings to push your hips forward and your lower back muscles to return your upper body to the starting position.

Single Leg Lunge Variation

Focusing on each leg individually is great in order to correct imbalances as well as other inherent advantages. You can do either a lunge with body weight, two dumbbells or a barbell on your back. A step up performed with either body weight, two dumbbells or a barbell on your back. Or a Bulgarian split squat performed with either body weight, two dumbbells or a barbell on your back.

Calf Raises

Calf raises are for building those meaty calves

Shoulder Day (Thursday)

Overhead Press

Can be performed either standing or seated and with a barbell or dumbbells.

Side Laterals

This exercise is performed standing with two dumbbells at your sides. Begin to raise your arms at your sides until you make a uppercase “T” with your body and slowly lower the weight back down. Some people choose to also do front laterals which focus on the front head of the deltoids. However, your front deltoids get plenty of stimulation from doing pressing movements.

Rear Delt Fly

The rear delt fly is similar to the chest fly except laying down or bent at the waist and the movement is reversed. This can also be supplemented with, substituted with or mixed in from time to time with face pulls.

Shrugs

Shrugs can be done with dumbbells, barbells or a trap bar. They work to increase the size of your trapezius. Some people prefer to do shrugs on back day, however your traps get plenty of stimulation from rack pulls and/or deadlifts so I choose to work them out on shoulder day.

Arm Day (Friday)

Arm day is a great day for super sets. A super set is when you choose two opposing muscle groups to work back to back. For example: close grip bench press & chin ups, Skull Crushers & Concentration curls, triceps kickbacks & hammer curls. That is actually my Friday arms day routine. Make sure you begin your Arm day with compound movements and finish it off with isolation movements to really finish off your arms for the week. I will list some great compound movements as well as isolation movements that focus on the arms and you can mix and match a routine that fits you. Or liven things up a bit and change certain things out every once in a while

Triceps (Compound)

  • Close Grip Bench Press
  • Triceps Dips
  • Bench Dips
  • Diamond Push Ups

Biceps (Compound)

  • Chin-ups
  • Weighted Chin-ups

Triceps (Isolation)

  • Skull Crushers
  • 1-arm Dumbbell Extensions
  • Triceps Kickbacks
  • Triceps Extensions

Biceps (Isolation)

  • Concentration Curl
  • Barbell Curls
  • Hammer Curls
  • Spider Curls
  • Preacher Curls
  • 21’s

Ab Day (Saturday)

Abdominal training can be worked in 1-3 times a week with this routine. I happen to just work them on Saturdays. For abdominals I recommend doing 3 sets of 3-4 different exercises. Try to do an exercise for the upper abs, the lower abs as well as the obliques. I also recommend doing a day of just static holds for your abs. For example: planks, side planks, leg lifts, etc.