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Advanced Volume Workout Plan

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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
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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

 

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