Advanced Bodybuilding Split
A 5-day body part split for experienced lifters looking to maximize muscle development. High volume, advanced techniques.
5 days a week · 16 weeks · Advanced · day 1 free, the rest with Pro
Chest — Chest
- Incline Barbell Press: 4 × 6-8, rest 150s
- Flat Dumbbell Press: 4 × 8-10, rest 2 min
- Cable Flyes: 3 × 12-15, rest 1 min
- Machine Chest Press: 3 × 10-12, rest 90s (Drop set on last set)
- Pec Deck: 3 × 15-20, rest 1 min
Back — Back
6 exercises (Pro).
Shoulders & Abs — Shoulders & Core
6 exercises (Pro).
Legs — Legs
6 exercises (Pro).
Arms — Biceps & Triceps
6 exercises (Pro).
Run day 1 with no account