An Advanced workout routine is crucial for bodybuilders on their bodybuilding journey. This routine strategically combines compound exercises, which work for multiple muscle groups, with isolation exercises that target specific muscles.
The setup of the advanced workout routine varies based on the bodybuilder’s level of experience and their particular goals. In an Advanced workout routine, compound exercises like squats and deadlifts are vital because they help build overall muscle mass and strength.
These exercises are a cornerstone of any effective workout routine. On the other hand, isolation exercises focus on refining individual muscles and enhancing detail and definition, which are also integral to the advanced workout routine.
The workout schedule within an advanced workout routine is designed to allow adequate recovery for each muscle group, ensuring that both compound and isolation exercises are utilized effectively.
This balanced approach helps bodybuilders achieve their goals, making the advanced workout routine a fundamental part of their training regime.
Tips To Keep In Mind for Bodybuilders
Gaining Muscle is the same as increasing your body’s strength, but the process doesn’t end there. It enhances general fitness and health while reducing the chance of injury and chronic disease.
Maintaining an optimal body composition is critical, but it’s even more crucial to accomplish it correctly. As you use heavier weights, keep the following points in mind:
· Mind Body Connection
The Mind Body Connection plays a crucial role in growing muscles, like the chest muscles. Studies show that picturing muscle movement during exercise can make your muscles work harder.
For example, if you imagine the muscles contracting while doing weight training for your chest, you’ll likely see better results. This mind body connection helps you focus better and makes each exercise more effective for targeting specific muscles.
· Compound Lifts
Compound Lifts involve several muscle groups at once and include exercises like squats, deadlifts, bench presses, and overhead presses. These exercises are great for building Muscle because they make many muscles work together.
Studies have shown that these lifts help increase levels of muscle building hormones like testosterone and IGF 1, which are essential for gaining muscle mass and strength over time.
· Focus On High Volume
High volume training means doing more sets and reps, which is great for building bigger muscles. Research supports that working out with a lot of volume and keeping the weight between 60% and 85% of your max can really help increase muscle size.
Adding Intra Workout Supplements might also help you keep up your energy and recover better during these intense workouts. This way, you can handle more work and see better results.
· Take Rest
Rest is super important in a bodybuilder’s routine to avoid injuries and keep building muscle mass. Studies say that getting enough rest helps with muscle repair and growth.
Using Post Workout Supplements can also help with recovery, especially for beginners or those who train very often. If you skip rest, it could actually make it harder to see gains from your workouts.
· Consume Muscle Building Foods
Eating the right foods is crucial when you’re training to build muscles. Your diet should be rich in proteins from sources like dairy, meats, grains, and vegetables. These foods provide amino acids, which help fix and grow muscles.
Studies suggest that you should also eat enough calories and mix in a variety of foods, including fruits and fats, to support your training needs and improve your overall health.
Workout Summary
To increase your training, the advanced workout plan works for each muscle group once a week. Bodybuilders with at least a year of experience should use it. This workout regimen is centered on the idea that, in order to maximize increases, it is imperative to put the muscles under tension and put them through metabolic stress, as studies have conclusively shown.
This program will help you make up for all the shortcomings in your current eating plan and move you closer to your desired level of fitness.
Workout Plan Details
- Main Goal: Build Muscle
- Workout Type: Split Routine
- Skill Level: Advanced
- Duration: 16 weeks
- Days per Week: 5 days
- Workout Length: 60 75 minutes each
- Equipment Needed: Barbells, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines
- Who It’s For Both men and women
Targeted Body Parts
- Chest
- Shoulders
- Biceps
- Triceps
- Forearms
- Back
- Quadriceps
- Hamstrings
- Calves
- Abdominals
Weekly Workout Schedule
| Day | Workout |
| Monday | Shoulders and Abs |
| Tuesday | Arms and Abs |
| Wednesday | Legs and Abs |
| Thursday | Back and Abs |
| Friday | Chest and Abs |
| Saturday | Rest |
| Sunday | Rest |
Monday – Shoulders and Abs
These workouts will increase the size, strength, and definition of your shoulders. The stereotypical picture of a perfect body is one with broad, brawnier, and strong shoulders.
Whey protein supplements can help you gain more bulk and see better, faster results from your exercise regimen. These exercises will help prevent injuries and provide a better range of motion.
Military Press
- Sets: 4
- Reps: 8
Barbell Front Raise
- Sets: 3
- Reps: 10
Upright Row
- Sets: 4
- Reps: 8
Dumbbell Lateral Raise
- Sets: 4
- Reps: 8
Dumbbell Reverse Fly
- Sets: 3
- Reps: 10
Decline Sit Ups
- Sets: 3
- Reps: MAX REPS
Tuesday – Arms and Abs
The exercises that follow will tone and build up your arms. Your triceps and biceps’ long and short heads are the focus of these exercises. Arm exercises strengthen the grip, protect the bones, enhance posture, and lower the chance of injury.
Standing Barbell Curl
- Sets: 4
- Reps: 8
Preacher Curls
- Sets: 4
- Reps: 8
Cable Curl
- Sets: 3
- Reps: 8
Close Grip Bench Press
- Sets: 4
- Reps: 6
Tricep Dip
- Sets: 3
- Reps: 10+
Lying Tricep Extension (Skull Crusher)
- Sets: 4
- Reps: 8
Barbell Wrist Curl
- Sets: 3
- Reps: 10
Hanging Leg Raise
- Sets: 3
- Reps: MAX
Wednesday – Legs and Abs
Strengthening weak muscles, accelerating recovery, and addressing muscular imbalances are all facilitated by leg training. You perform better as an athlete overall as a result. Additionally, strengthening your core muscles through Ab exercises, these workouts enhance your general well being.
Squat
- Sets: 4
- Reps: 8
45 Degree Leg Press
- Sets: 3
- Reps: 10
Leg Extension
- Sets: 4
- Reps: 8 10
Leg Curl
- Sets: 4
- Reps: 8 10
Seated Calf Raise
- Sets: 3
- Reps: 12 15
45 Degree Calf Press
- Sets: 3
- Reps: 10 12
Front Plank
- Sets: 3
- Reps: Hold as long as possible
Thursday – Back and Abs
The secret to proper posture is a strong back. In addition to relieving back discomfort, proper posture makes you appear taller and more self assured. You’ll do all of that and more with the help of this workout.
Wide Grip Pull Up
- Sets: 4
- Reps: 8+
Seated Row
- Sets: 4
- Reps: 12
Lat Pull Down
- Sets: 4
- Reps: 12
One Arm Dumbbell Row
- Sets: 3
- Reps: 8 per side
Decline Abdominal Reach
- Sets: 3
- Reps: MAX
Friday – Chest and Abs
These exercises target the anterior deltoids, triceps, and pectorals. Both blood circulation and respiration are supported by it. Your posture will also improve if you exercise your chest.
Barbell Bench Press
- Sets: 4
- Reps: 12
Incline Bench Press
- Sets: 4
- Reps: 8
Chest Dip
- Sets: 4
- Reps: 15
Dumbbell Flys
- Sets: 4
- Reps: 8
Exercise Ball Crunch
- Sets: 3
- Reps: 20
Conclusion
Exercise balls, barbells, and dumbbells are some of the tools used in an advanced workout regimen to target different muscle groups. The right workouts improve form, intensity, and volume, which is crucial to strength training success.
Incorporating conditioning exercises into the workout plan boosts both strength and conditioning, enhancing the physique. Proper nutrients support this work, helping achieve fitness goals. Dedication and discipline ensure continuous progress and varied exercises keep challenging the muscles.
Frequently Asked Questions
What Is The Best Split For An Advanced Workout Routine?
The best split for an advanced workout routine depends on your goals and schedule. Popular options include push/pull/legs, upper/lower body, or specific body part splits like chest and triceps or back and biceps. Choose the split that best fits your routine and fitness objectives.
How Can I Ensure Proper Recovery While Following An Advanced Workout Routine?
Get 7 9 hours of sleep, eat a balanced diet, stay hydrated, and include stretching and light cardio. Listen to your body and take rest days when needed to ensure proper recovery while following an advanced workout routine.
What Supplements Are Recommended For An Advanced Workout Routine?
Joint supplements are protein powder, BCAAs, creatine, and pre workout formulas. Also, consider a multivitamin and omega 3s. Always check with a healthcare professional first.