Advanced Muscle Building Programs
Advanced 4-Day Upper/Lower Muscle-Building Program
Schedule: 4 training days per week (e.g., Mon/Tue/Thu/Fri).
Day 1 → Upper (Strength Focus)
Day 2 → Lower (Strength Focus)
Day 3 → Upper (Hypertrophy Focus)
Day 4 → Lower (Hypertrophy Focus)
🔹 Day 1 – Upper Body (Strength)
Bench Press – 5×5
Weighted Pull-Ups – 4×5–6
Overhead Press – 4×6
Barbell Row – 4×6
Barbell Curl – 3×8–10
Skull Crushers – 3×8–10
🔹 Day 2 – Lower Body (Strength)
Back Squat – 5×5
Deadlift – 4×4
Walking Lunges – 3×8 steps per leg
Romanian Deadlift – 3×8
Standing Calf Raises – 4×10–12
Ab Wheel Rollouts – 3×12
🔹 Day 3 – Upper Body (Hypertrophy)
Incline Dumbbell Press – 4×8–10
Seated Cable Row – 4×8–10
Dumbbell Shoulder Press – 4×10
Lateral Raises – 4×12–15
Preacher Curls – 3×10–12
Rope Pushdowns – 3×10–12
🔹 Day 4 – Lower Body (Hypertrophy)
Front Squat – 4×8–10
Leg Press – 4×10–12
Stiff-Leg Deadlift – 4×8–10
Bulgarian Split Squats – 3×10 each leg
Seated Calf Raises – 4×12–15
Hanging Leg Raises – 3×15
📈 Progression Rules
Strength days: add 2.5–5 lbs weekly if you can hit all prescribed reps.
Hypertrophy days: increase weight once you hit the top of the rep range.
Rest: 2–3 minutes on compound lifts, 60–90 seconds on accessory lifts.
⚡ Why This Works for Advanced Lifters
Frequency: Each muscle group trained twice per week.
Variety: Strength days for power, hypertrophy days for size.
Volume: Higher sets/reps than beginner or intermediate programs.
Recovery: Split ensures enough rest between heavy sessions.
Advanced 5-Day Bodybuilding Split (Bro-Split Style)
Schedule: 5 training days per week, 2 rest days. Example:
Mon → Chest
Tue → Back
Wed → Legs
Thu → Shoulders
Fri → Arms
Sat/Sun → Rest or active recovery
🔹 Day 1 – Chest (Push Power & Size)
Flat Barbell Bench Press – 4×6–8
Incline Dumbbell Press – 4×8–10
Chest Flys (machine or cables) – 3×10–12
Dips (weighted if possible) – 3×8–10
Push-Ups (slow, controlled) – 2×failure
🔹 Day 2 – Back (Thickness & Width)
Deadlift – 4×4–6
Pull-Ups (weighted if possible) – 4×6–10
Barbell Rows – 4×8
Seated Cable Rows – 3×10–12
Face Pulls – 3×12–15
Hyperextensions – 3×12–15
🔹 Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
Back Squat – 5×6
Romanian Deadlift – 4×8
Leg Press – 4×10–12
Walking Lunges – 3×12 steps each leg
Seated Calf Raises – 4×12–15
Hanging Leg Raises – 3×15–20
🔹 Day 4 – Shoulders (Delts Focus)
Overhead Press (barbell or dumbbell) – 4×6–8
Arnold Press – 3×8–10
Lateral Raises – 4×12–15
Rear Delt Fly (machine or dumbbells) – 3×12–15
Upright Rows – 3×8–10
Barbell Shrugs – 3×10–12
🔹 Day 5 – Arms (Biceps & Triceps)
Barbell Curl – 4×8–10
Incline Dumbbell Curl – 3×10–12
Hammer Curls – 3×10–12
Close-Grip Bench Press – 4×6–8
Skull Crushers – 3×10–12
Rope Pushdowns – 3×12–15
📈 Progression & Training Notes
Rep Ranges: Compounds = 6–8, Accessories = 8–15.
Rest: 2–3 minutes on heavy lifts, 60–90 sec on isolation moves.
Progression: Add weight once you can complete the top rep target with good form.
Optional Cardio: Add light cardio (20–30 min) on rest days for conditioning.
⚡ Why This Works for Advanced Lifters
Muscle Isolation → Each body part gets its own dedicated day with high volume.
Training Frequency → Each muscle hit hard once per week (common for bodybuilding).
Hypertrophy-Focused → Higher reps, controlled tempo, and pump work ideal for growth.
Flexibility → Can swap accessory lifts for variety every 6–8 weeks.