5 day Split


Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.

This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.

To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by supersetting the exercises. You should superset a compound and isolation exercise each day, every 3rd week. That should keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up.

Monday: Shoulders and Abs

Workout Schedule:

Military Press 4 sets of 8-10 reps

Barbell Front Raise 3 sets of 10 reps with ultra strict form. Don't lift the bar higher than your shoulders. (can superset this with military press)

Upright Row 4 sets of 8 reps

Dumbbell Lateral Raise 4 sets of 8 reps (can superset this with upright row)

Dumbbell Reverse Fly 3 sets of 10 with strict form

Decline Sit Ups 3 sets max reps. Hold a weight on your chest if you find the exercise too easy.

Tuesday: Arms & Abs

Workout Schedule:

Standing Barbell Curl 4 sets of 8 reps with strict form. If your form is slipping drop the weight!

Preacher Curl 4 sets of 8. Again, with very strict form and maximum range of motion.

Cable Curl 4 sets of 8 reps.

Close Grip Bench Press 4 sets of 6 reps (heavy weights)

Tricep Dip 3 sets of 8 reps (keeping your body straight up to hit the triceps more)

Lying Tricep Extension (skullcrusher) 4 sets of 8 reps. If you have trouble with these you can replace with French Press (overhead EZ bar ext)

Barbell Wrist Curl 3 sets of 10

Hanging Leg Raise 3 sets of MAX reps

Wednesday: Legs & Abs
Workout Schedule:

Squat 5 sets of 5-6 reps. Heavy sets!

Barbell Squats 4 sets of 10

Deadlifts 4 sets of 10

Leg Extension 4 sets of 8-10 reps

Leg Curl 4 sets of 8-10 reps

Seated calf Raise 4 sets of 12-15 reps. You can do 15 bodyweight standing raises immediately after to add intensity

45 Degree Calf Press 4 sets of 10-12 reps with heavier weights

Hover 3 hovers holding for as long as possible

Thursday: Back & Abs
Workout Schedule:

Wide Grip Pull Up 5 sets of 8-10 reps. Use assisted machine if needed.

Lat Pull Down 4 sets fo 10 reps. You can superset this with seated rows.

Wide Grip Bent over Row with Barbell 3 sets of 10

Seated Row 4 sets of 10 reps

One Arm Dumbbell Row 3 sets of 8 reps

Back Extensions on mat 3 sets of 20

100 crunches - Take a max of two quick rests if you need them-

Friday: Chest & Abs
Workout Schedule:

Barbell Bench Press 5 sets of 6-10 reps. You can pyramid, drop set or superset these with dumbbell flies.

Incline Bench Press 4 sets of 8 reps

Chest Dip 4 sets of 8 reps. If you can do 8 reps easily add weight

Dumbbell Flys 4 sets of 8-10 reps. You can do these on either flat bench of incline depending on what part of the chest you want to hit.

Swiss Ball Crunch 3 sets of 20 reps

Notes: Stay Hydrated.

Saturday: Rest
Workout Schedule:


Notes: Eat properly, Hit all major food groups.

Sunday: Rest
Workout Schedule:


Notes: Rest yourself for another mean week of pounding.

Average: 4.4 (5 votes)
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