Program : Advanced

Advanced : An individual who has trained multiple years.


As an advanced,  male or female you have been training long enough, and you have a very good

mind-muscle connection, your form is near to perfection, so going to next level of being a human 

sculpture and getting stronger will be a question of momentum, intensity and dedication.



Keep in mind that this program is a standard one, it may not fit your requirements, if you 

want further customization do not hesitate to contact me. 

This Program has 4 workouts, so we will proceed with by workouts, you may split 

them during the week ,and take the rest days as you wish, because as a natural bodybuilder, 

resting after an intense workout full of heavy lifts is a must, to recuperate and prevent injuries.




WORKOUT 1 : LEG DAY

QUADS

Mov. 1 : High Bar  Back Squat 5 Sets / 5*4*3*2*1 Reps - Progressive Overload (Hit Your Max)

               Working Sets : 30 Reps With 30% or 40% of your Max Lift Weight

Mov.  2 : Leg Press  3 Sets / 10-20 Reps  - Progressive Overload

Mov. 3 : Lungs 2 Sets / 15 Reps - Progressive Overload

Mov. 4 : One Arm Dumbbell Squat 1 Set / 15 -20 Reps

HAMSTRINGS

Mov. 1 : Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

Mov. 2 : (Optional) Leg Curls  3 Sets / 10-15 Reps - Progressive Overload



WORKOUT 2 : SHOULDERS & ARMS

Strength

Behind The Neck Press (Olympic Weightlifting Style): 5 Sets / 5*3*2*1*1 Reps (Hit Your Max)

CLICK AND WATCH THE VIDEO TO LEARN MORE

Mass (3D Look)

Mov. 1 : Lateral Raises 4 Sets / 10 Reps Progressive Overload

Mov. 2 : Front Dumbbell Raises  3 Sets / 10 Reps Progressive Overload

Mov. 3 : Bent Over Rear Delt Raises 5 Sets / 10 Reps Progressive Overload

Biceps

Barbell Curls 4 Sets / 8-10 Reps Progressive Overload

Hammer Curls 3 Sets / 10 Reps Progressive Overload

Preacher Curls 2 Sets / 10 Reps Progressive Overload

Triceps

Skull Crushers 5 Sets / 8-10 Reps Progressive Overload

Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload 

Forearms 

Barbell Wrist Curl 4 Sets / 15-25 Reps Progressive Overload



WORKOUT 4 : BACK & TRAPS

Thickness And Strength

Deadlift 8 Sets / 8*6*4*3*2*2*1*1 Reps - Progressive Overload (Hit Your Max)

             Working Set : 30-40 Reps With 30% Of Your Max Weight

Width For Lats 

Mov. 1:  Bent Over Barbell Row 4 Sets / 8-10 Reps  Progressive Overload

Mov. 2: One Arm Dumbbell Row 2 Sets / 20 Reps

Mov. 3: Lat Pull Down 3 Sets / 8-10 Reps

Mov. 4: Cable Rows 2 Sets / 10 Reps

Traps 

Barbell Shrugs 5 Sets / 10-20 Reps  Progressive Overload



WORKOUT 4 : CHEST

Strength And Mass

Mov. 1 : Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload

Mov. 2 : Bench Press 5 Sets / 8*6*2*1*1 Reps (Hit Your Max)

Mov. 3 : Dumbbell Flys 4 Sets / 15-20 Reps

Mov. 4 : Dips 3 Sets/ 10-15 Reps

Mov. 5 : Push-Ups 6 Sets / Until Failure For Each Set