Weekly schedule
Week 1
- Day 01 Chest and Abs Workout 8 exercises
- Day 02 Back, Traps, and Forearm Workout 7 exercises
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Day 03 Rest Recovery day — light walk or stretching
- Day 04 Shoulder and Abs Workout 9 exercises
- Day 05 Arms and Forearm Workout 9 exercises
- Day 06 Leg and Abs Workout 11 exercises
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Day 07 Rest Recovery day — light walk or stretching
Week 2
- Day 08 Chest and Abs Workout 8 exercises
- Day 09 Back, Traps, and Forearm Workout 7 exercises
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Day 10 Rest Recovery day — light walk or stretching
- Day 11 Shoulder and Abs Workout 10 exercises
- Day 12 Arms and Forearm Workout 9 exercises
- Day 13 Leg and Abs Workout 11 exercises
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Day 14 Rest Recovery day — light walk or stretching
Week 3
- Day 15 Chest and Abs Workout 9 exercises
- Day 16 Back, Traps, and Forearm Workout 7 exercises
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Day 17 Rest Recovery day — light walk or stretching
- Day 18 Shoulder and Abs Workout 10 exercises
- Day 19 Arms and Forearm Workout 9 exercises
- Day 20 Leg and Abs Workout 11 exercises
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Day 21 Rest Recovery day — light walk or stretching
Week 4
- Day 22 Chest and Abs Workout 8 exercises
- Day 23 Back, Traps, and Forearm Workout 7 exercises
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Day 24 Rest Recovery day — light walk or stretching
- Day 25 Shoulder and Abs Workout 10 exercises
- Day 26 Arms and Forearm Workout 9 exercises
- Day 27 Leg and Abs Workout 11 exercises
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Day 28 Rest Recovery day — light walk or stretching
Week 5
- Day 29 Chest and Abs Workout 9 exercises
- Day 30 Back, Traps, and Forearm Workout 7 exercises
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Day 31 Rest Recovery day — light walk or stretching
- Day 32 Shoulder and Abs Workout 10 exercises
- Day 33 Arms and Forearm Workout 9 exercises
- Day 34 Leg and Abs Workout 11 exercises
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Day 35 Rest Recovery day — light walk or stretching
Week 6
- Day 36 Chest and Abs Workout 8 exercises
- Day 37 Back, Traps, and Forearm Workout 7 exercises
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Day 38 Rest Recovery day — light walk or stretching
- Day 39 Shoulder and Abs Workout 10 exercises
- Day 40 Arms and Forearm Workout 9 exercises
- Day 41 Leg and Abs Workout 11 exercises
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Day 42 Rest Recovery day — light walk or stretching
Program overview
Workout Description
The advanced workout plan below uses a 5-day split. In other words, you will complete five circuits across five separate days each week, with each session focused on different muscle groups. In most cases, the rep range is 10 to 12 to support hypertrophy. Every workout in this plan is built for muscle gain and muscle strengthening.
This program aims to add as much muscle mass as possible in 6-8 weeks. It trains each muscle group hard once per week with mostly heavy compound exercises. To use this program, click the green save button below. Then, when it is time to train, you can open the program you saved on your profile page and perform the movements with proper form.
Nutrition matters a lot with this advanced workout plan. Make sure you support your muscles with a balanced diet that provides enough protein.
- Eat high-quality protein with every meal
- Eat plenty of green vegetables with at least 3 of your meals
- Eat fruits with protein post-workout
- Eat complex carb sources, such as oatmeal, sweet potatoes, and whole grains throughout the day for energy
- Keep your calories high enough to give you energy and for muscle growth
HOW MUCH WEIGHT SHOULD I LIFT?
For Muscle Development, use 70-85% of the maximum weight you can lift, work in intervals of 8-12 repetitions, and rest for 45-60 seconds. Aim to add a little more weight each time you train.
One-rep-max refers to the amount of weight you can lift for a specific exercise for one repetition. People often estimate it with a one-rep-max calculator, where you enter the maximum weight you lifted for multiple reps and receive an equivalent one-rep-max estimate. For example, the weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.
