Ultimate Bodybuilding Workout Plan for Advanced Athletes

This comprehensive bodybuilding workout regimen is designed for advanced athletes looking to push their limits. We will cover a structured weekly plan, including exercises, sets, reps, and tips for maximizing your gains.
By Jamie

Weekly Bodybuilding Workout Regimen

Overview

This advanced workout plan is structured over a 6-day week, focusing on different muscle groups each day to ensure comprehensive development and recovery.

Monday: Chest and Triceps

  • Bench Press: 4 sets of 6-8 reps
  • Incline Dumbbell Press: 3 sets of 8-10 reps
  • Cable Flyes: 3 sets of 10-12 reps
  • Skull Crushers: 4 sets of 8-10 reps
  • Tricep Dips: 3 sets of 10-12 reps

Tuesday: Back and Biceps

  • Deadlift: 4 sets of 5-7 reps
  • Pull-Ups: 4 sets to failure
  • Bent-Over Rows: 4 sets of 8-10 reps
  • Barbell Bicep Curls: 3 sets of 8-10 reps
  • Hammer Curls: 3 sets of 10-12 reps

Wednesday: Legs

  • Squats: 4 sets of 6-8 reps
  • Leg Press: 4 sets of 8-10 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Leg Curls: 4 sets of 10-12 reps
  • Calf Raises: 4 sets of 12-15 reps

Thursday: Shoulders and Abs

  • Overhead Press: 4 sets of 6-8 reps
  • Lateral Raises: 3 sets of 10-12 reps
  • Front Raises: 3 sets of 10-12 reps
  • Plank: 3 sets for 30-60 seconds
  • Hanging Leg Raises: 3 sets of 10-15 reps

Friday: Full Body

  • Clean and Press: 4 sets of 6-8 reps
  • Pull-Ups: 4 sets to failure
  • Dumbbell Snatch: 3 sets of 8-10 reps per arm
  • Dumbbell Squats: 3 sets of 10-12 reps
  • Burpees: 3 sets of 10-15 reps

Saturday: Active Recovery / Cardio

  • Light Jogging or Cycling: 30-45 minutes
  • Stretching and Mobility Work: 20-30 minutes

Sunday: Rest

  • Focus on recovery techniques such as foam rolling or yoga.

Tips for Success

  • Nutrition: Ensure a high-protein diet to support muscle recovery.
  • Hydration: Stay hydrated to enhance performance and recovery.
  • Sleep: Aim for 7-9 hours of quality sleep per night to aid muscle repair.

This advanced bodybuilding workout regimen is designed to challenge your limits while promoting muscle growth and strength. Adjust weights according to your capacity, and always prioritize form to prevent injuries.