Advanced Workouts

These workouts are for those with at least 6 months training.

Upper/Lower Split Workout

Upper/Lower Split Workout - Freeweights (no machines)

Full Body Split

Advanced Upper/Lower Split Workout

Upper 1: Vertical Plane Upper Body + Triceps

  • Lat Pulldowns
  • DB Pullovers
  • BB Shoulder Press
  • Arnold Press
  • Bench Dips
  • Tricep Pressdowns

Lower 1: Quad emphasis lower body + Abs

  • Squats
  • Romanian Deadlifts
  • DB alternating Reverse Lunges
  • 45 degree donkey calf press
  • Cable Crunches
  • Jackknife

Upper 2: Horizontal Plane Upper Body + Biceps

  • Incline BB Press
  • DB Flyes
  • Bent Over DB Rows
  • Bicep Curls
  • Hammer Curls

Lower 2: Glute/ham emphasis lower body +Abs

  • Deadlifts
  • Sumo Squats
  • Walking Lunges
  • Leg Curls
  • Standing Calf Raises
  • Cable Crunches
  • Plank

Parameters

In this split, we have two upper and two lower body days rotated over 3 non-consecutive days per week.

So, if you exercise on Monday/Wednesday/Friday, your first two weeks would look like:

  • Monday - Upper 1
  • Wednesday - Lower 1
  • Friday - Upper 2
  • Monday - Lower 2
  • Wednesday - Upper 1
  • Friday - Lower 1

Cardio - Add low intensity cardio the day after leg day for active recovery. Other days are rest days.

Compound lifts – 3-4 sets 6-10
Isolation lifts – 3 sets 8-12

db = dumbbell; bb = barbell

Equipment Needed

  • Dumbbells
  • Barbell
  • Squat Rack
  • Incline/Flat Exercise Bench
  • Leg Curl Machine or Bench add-on
  • Lat Pulldown Machine
  • Donkey Calf Press Machine
  • Exercise Mat

Advanced Upper/Lower Freeweight Split

Mon Lower 1 - Quad Emphasis

  • squats
  • romanian deadlift
  • db reverse lunges
  • standing db calf raises
  • bicep curls
  • hammer curls
  • partial dragon flags
  • plank

Tues Upper 1 - Horizontal Push/Pull

  • flat db press
  • incline db press
  • bent over db rows
  • bent over underhand bb rows

Thurs Lower 2 - Glutes/Hams

  • close grip bench press
  • weighted dips
  • conventional deadlifts
  • bulgarian squats
  • standing db calf raises
  • partial dragon flags
  • plank

Friday Upper 2 - Vertical Push/Pull

  • db pullovers
  • yates row
  • chinups (negatives or assisted)
  • shrugs
  • db shoulder press
  • arnold press

Parameters

All days: 3 working sets 6-10 reps.
Abs: 3 sets, performed in a circuit.

db = dumbbell; bb = barbell.

Equipment Needed

  • Dumbbells
  • Barbell
  • Squat Rack
  • Incline/Flat Exercise Bench
  • Chinup/Pullup bar
  • Exercise Mat

Advanced Full Body Split

Horizontal Push/pull; Quad Dominant Legs

  • squats
  • db bench press
  • cable rows
  • walking lunges
  • donkey calf raises OR calf press on leg press machine
  • db rear delt raises

Vertical Push/pull; Ham/Glute Dominant Legs

  • conventional deadlifts
  • lat pulldown
  • incline bench press
  • military press
  • leg curls
  • standing calf raises
  • side lateral raises

Parameters

In this split, you workout Monday, Wednesday, and Friday, rotating between the two workouts. The workouts are full body with each having a different emphasis.

All days: 2 sets 8-12 reps OR 3 sets 6-10 reps per exercise.
db = dumbbell; bb = barbell.

Equipment Needed

  • Dumbbells
  • Barbell
  • Squat Rack
  • Incline/Flat Exercise Bench
  • Leg Curl Machine or Bench add-on
  • Cable Row Machine
  • Lat Pulldown Machine