By Pranjal Mishra- January 26, 2023
An advanced trainer, who is used to weights as a stimulus, will have much greater recovery capabilities than their less experienced counterparts. They’ll be able to benefit from and grow with extra training, whereas a beginner could burn out and potentially not progress.
Pull Days: Day 1, 5.
Push Days: Day 2, 6.
Leg Days: Day 4, 8.
Rest Days: Day 3, 7, 11.
Day 1: Pull 1
| Exercises | Sets & Reps |
| Deadlifts | 1st: 3-5 reps 2nd: 6-8 reps |
| Underhand Pulldowns | 2 x 8-12 reps |
| Dumbbell One Rows | 1st: 6-8 reps 2nd: 12-15 reps |
| Pendlay Rows | 1st: 6-8 reps 2nd: 12-15 reps |
| Skull Crushers | 3 x 8-12 reps |
| Rope Hammer Curls | 2 x 12-15 reps |
Day 2: Push 1
| Exercises | Sets & Reps |
| Incline Bench Press | 1st: 6-8 reps 2nd: 8-12 reps |
| Flat Dumbbell Press | 2 x 8-12 reps |
| Wide-Grip Dips | 3 (Bodyweight > failure) |
| Dumbbell Shoulder Press | 2 x 8-12 reps |
| Arnold Press | 2 x 12-15 reps |
| Skull Crushers | 3 x 8-12 reps |
| Underhand Pushdowns | 2 x 12-15 reps |
Day 4: Legs 1
| Exercises | Sets & Reps |
| Front Squats | 1st: 6-8 reps 2nd: 12-15 reps |
| Feet Low & Close Leg Press | 2 x 15-20 reps |
| Stiff-legged deadlifts | 6-8reps > 8-12 reps |
| Glute Ham raises | Bodyweight > Failure |
| Walking lunges | 2 x 20 each leg |
Day 5: Pull 2
| Exercises | Sets & Reps |
| Bent Over Rows | 1st: 6-8 reps 2nd: 8-12 reps |
| T-Bar Row | 2 x 6-8 reps |
| Close Grip Chin-ups | 3 (Bodyweight > failure) |
| Rack Deadlifts | 1st: 3-5 reps 2nd: 6-8 reps |
| Barbell Curls | 3 x 8-12 reps |
| Reverse Grip Cable Curls | 2 x 12-15 reps |
Day 7: Push 2
| Exercises | Sets & Reps |
| Decline Bench Press | 1st: 6-8 reps 2nd: 8-12 reps |
| Incline Dumbbell Press | 2 x 8-12 reps |
| Flat Machine Press | 2 x 10-12 reps |
| Seated Smith Machine Shoulder Press | 2 x 8-12 reps |
| Wide-Grip Upright Rows | 2 x 12-15 reps |
| Close-Grip Bench Press | 2 x 6-8 reps |
| Overhead Rope Extensions | 3 x 12-15 reps |
Day 8: Legs 2
| Exercises | Sets & Reps |
| Squats | 1st: 6-8 reps 2nd: 8-12 reps |
| Lying Leg Curls | 2 x 12-15 reps |
| Hack Squats | 2 x 15-20 reps |
| Smith Machine Front Squats | 2 x 15-20 reps |
Tips:
- Stretching and foam rolling are also recommended on this program to aid the recovery process even more. You will also notice, on initial compound exercises, the inclusion of a lower rep set.
- The reason for the inclusion of these strength sets is that the advanced trainer should be looking to lift more each session, be it by a rep or by an increase of 0.5kg. This is known as ‘progressive overload ‘, which means, if you’re getting stronger each session, you will be growing each session and vice versa. So, adding in some strength sets will aid this.
- This also means the advanced trainer should be logging workouts every time they train, so they can look back and see what was done previously and aim to beat it. This is why there are 2 rotations of each workout, as progression can grind to a halt much quicker if following the same workout for body parts over and over.