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Advanced Home Workout Plan

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Advanced Home Workout Plan

This is a very good workout for advanced lifters who are not able to use a supersetting style workout in the “Advanced Extreme Home Workout“. In this workout you do your three sets of each exercise before moving on to the next and a total of 18 sets. This workout does not have the workout volume necessary for max gains like the “Advanced Extreme Home Workout” with its 30 sets does, but form many people it is the best option because it allows a traditional workout style.

If you attempt this workout without having an adequate fitness foundation, you will injure yourself, remember, this is for advanced lifters. If you cannot do 10 pullups then this workout is NOT optimal for you and you should do my beginning or intermediate home workouts.

This advanced workout hits each body part every 5 days. Day 1 is an upper body push workout, day 2 is an upper body pull workout, day 3 is legs, day 4 is 50 minutes of jogging, day 5 is 50 minutes of biking, Then the 5 day workout cycle is repeated. Because this is not a 7 day workout cycle, a given workout will occur on a different week day each subsequent week. It also means that you are working out 7 days a week either with weights or cardio. It is also recommended that you do 20-30 minutes of cardio on your lifting days.

NOTE: The “advanced home workout” used to be a 5 day split. Although this is a great workout and it has its uses, it is not optimal for muscle gain nor strength gain. I admit it when I am wrong and the last decade has proven to my satisfaction that I was wrong.

DAY 1 WORKOUT (PUSH)

EXERCISE NAME SET 1 SET 2 SET 3
DUMBBELL PRESS, FLOOR 8 reps 8 reps 8 reps
FLYS, DUMBBELL, FLOOR 8 reps 8 reps 8 reps
PUNCHING PUSHUPS 8 reps 8 reps 8 reps
OVERHEAD PRESS, STANDING, DUMBBELL 8 reps 8 reps 8 reps
SHOULDER RAISE, SIDE, DUMBBELL, SEATED 8 reps 8 reps 8 reps
SKULLCRUSHERS 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

DAY 2 WORKOUT (PULL)

EXERCISE NAME SET 1 SET 2 SET 3
PULLUP, OVERHAND, WEIGHTED 8 reps 8 reps 8 reps
ROW, DUMBBELL, SINGLE ARM, BENCH 8 reps 8 reps 8 reps
CHIN UP UNDERHAND, WEIGHTED 8 reps 8 reps 8 reps
SEATED DUMBBELL SHRUGS 8 reps 8 reps 8 reps
BICEPS CURLS, CONCENTRATION, DUMBBELL 8 reps 8 reps 8 reps
BICEPS CURLS, SEATED, DUMBBELLS, THUMBS UP 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

DAY 3 WORKOUT (LEGS)

EXERCISE NAME SET 1 SET 2 SET 3 SET 4
ROTISSERIE CORE WORKOUT 8 reps 8 reps 8 reps 8 reps
SQUATS, DUMBBELL 8 reps 8 reps 8 reps 8 reps
DEADLIFTS, STIFF LEGGED 8 reps 8 reps 8 reps 8 reps
LUNGES, DUMBBELL 8 reps 8 reps 8 reps 8 reps
CALF RAISES, STAIRWAY, SINGLE LEG 8 reps 8 reps 8 reps 8 reps

DAY 4 WORKOUT

EXERCISE NAME
JOGGING 50 min

DAY 5 WORKOUT

EXERCISE NAME
BIKING 50 min
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