Advanced Volume Workout Plan
My advanced 5 day split workout is a great workout for advanced lifters, just don’t do it all the time! Why? Its great to have a full 45 minutes to an hour to focus on a bodypart and destroy it but the problem is that the volume suffers as you can only work it out once a week. Most people’s recovery time is faster than 7 days. Depending on age and health it can be anywhere between 2 days and 6 days. This workout is a hybrid workout that has the advantage of upper/lower split workouts which allow hitting each bodypart twice in a week while also having the advantage of the 5 day split workout allowing a bit more of focus. This is a 6 day a week workout and its pretty brutal.
Monday – Chest, Lats, Traps, and Shoulders (brutal)
| Bodypart | Exercise | Number sets | Number reps | |
| chest | flat dumbbell fly/press combo | 3 sets | 8-12 | |
| lats | overhand weighted pullups | 3 sets | 8-12 | |
| traps | barbell shrug | 3 sets | 8-12 | |
| shoulders | dumbbell side raise | 3 sets | 8-12 | |
| lats | bent over barbell row | 3 sets | 8-12 | |
| Cardio: 20 minutes – jog, brisk walk or bike | ||||
Tuesday – Arms and Abs (easy)
| Exercise | Number sets | Number reps | ||
| dips | 3 sets | 4-6 | ||
| skullcrushers | 3 sets | 4-6 | ||
| forced negative dumbbell curls | 3 sets | 4-6 | ||
| hammer curls | 3 sets | 4-6 | ||
| reverse curls | 3 sets | 4-6 | ||
| rotisserie workout | ||||
| windshield wipers | ||||
| Cardio: 20 minutes – jog, brisk walk or bike | ||||
Wednesday – Legs (brutal)
| Exercise | Number sets | Number reps |
| stiff legged dead lifts | 3 sets | 4-6 |
| Squats or goblet squats | 3 sets | 4-6 |
| deadlifts or dumbbell deadlifts | 3 sets | 4-6 |
| Bulgarian split squats | 3 sets | 4-6 |
| HIIT box jumps | 10 minutes | jump 30 sec, rest 30s |
Thursday – Pull Workout (medium)
| Bodypart | Exercise | Number sets | Number reps | |
| lats | overhand weighted pullups | 3 sets | 4-6 | |
| lats | barbell row | 3 sets | 4-6 | |
| lats/biceps | underhand weighted pullups | 3 sets | 4-6 | |
| lats | single arm dumbbell row | 3 sets | 4-6 | |
| biceps | dumbbell curls | 3 sets | 4-6 | |
| Cardio: 20 minutes – jog, brisk walk or bike | ||||
Friday – Push Workout (medium)
| Bodypart | Exercise | Number sets | Number reps | |
| chest | dumbbell press | 3 sets | 4-6 | |
| chest | dumbbell flys | 3 sets | 4-6 | |
| shoulders | seated dumbbell press | 3 sets | 4-6 | |
| shoulders | side raise | 3 sets | 4-6 | |
| triceps | dumbbell french press | 3 sets | 4-6 | |
| Cardio: 20 minutes – jog, brisk walk or bike | ||||
Saturday – Intense Cardio and Leg Workout
Choose one of the following:
- 60 minute hill climb bike ride with grade over 5%
- 30 minutes of sprint intervals – 30 second sprint, 30 second rest, repeat
- 30 minutes of box jumps – 30 second jump, 60 seconds rest, repeat
- 30 minuts of jumping squats – 30 second jump, 60 seconds rest, repeat