Advanced Muscle Gain Workout Routines

Explore advanced muscle gain workout routines designed for serious fitness enthusiasts.
By Jamie

Introduction to Advanced Muscle Gain Workout Routines

Building muscle requires not just dedication but also an effective workout routine tailored to your fitness level. Advanced muscle gain routines are designed for those who already have a solid foundation and are looking to push their limits. Here are three diverse examples of advanced muscle gain workout routines that can help you achieve your fitness goals.

Example 1: The Push-Pull-Legs Split

Context

The Push-Pull-Legs (PPL) split is a popular routine among advanced lifters. It allows for optimal recovery by dividing workouts into three distinct movement patterns: pushing, pulling, and leg exercises.

  1. Day 1: Push

    • Bench Press: 4 sets of 6-8 reps
    • Overhead Dumbbell Press: 4 sets of 8-10 reps
    • Incline Dumbbell Flyes: 3 sets of 10-12 reps
    • Tricep Dips: 3 sets of 8-10 reps
    • Lateral Raises: 3 sets of 12-15 reps

  2. Day 2: Pull

    • Deadlift: 4 sets of 6-8 reps
    • Pull-Ups: 4 sets of 6-10 reps
    • Bent-over Barbell Rows: 3 sets of 8-10 reps
    • Face Pulls: 3 sets of 12-15 reps
    • Bicep Curls: 3 sets of 10-12 reps

  3. Day 3: Legs

    • Squats: 4 sets of 6-8 reps
    • Leg Press: 4 sets of 8-10 reps
    • Romanian Deadlifts: 3 sets of 8-10 reps
    • Leg Curls: 3 sets of 10-12 reps
    • Calf Raises: 4 sets of 12-15 reps

Notes:

  • Rest for 60-90 seconds between sets.
  • Adjust weights to ensure the last few reps are challenging but maintain proper form.
  • Aim to complete this routine 3 times a week, rotating through the push, pull, and leg days.

Example 2: The Upper-Lower Split

Context

The Upper-Lower split is another effective routine for advanced lifters, focusing on training upper and lower body separately, allowing for greater volume and intensity.

  1. Day 1: Upper Body

    • Barbell Bench Press: 4 sets of 6-8 reps
    • Bent-Over Rows: 4 sets of 6-8 reps
    • Military Press: 3 sets of 8-10 reps
    • Skull Crushers: 3 sets of 10-12 reps
    • Dumbbell Curls: 3 sets of 10-12 reps

  2. Day 2: Lower Body

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

  3. Day 3: Repeat Upper and Lower

    • Follow the same structure for Day 1 and Day 2 respectively.

Notes:

  • Include 1-2 rest days between sessions for recovery.
  • Aim for 4-6 workouts each week, alternating between upper and lower body.

Example 3: The Body Part Split

Context

The Body Part Split routine is designed for those who want to focus on maximizing growth in specific muscle groups, typically training each muscle group once a week with high volume.

  1. Day 1: Chest and Triceps

    • Flat Barbell Bench Press: 4 sets of 6-8 reps
    • Incline Dumbbell Press: 3 sets of 8-10 reps
    • Cable Crossovers: 3 sets of 10-12 reps
    • Tricep Pushdowns: 3 sets of 10-12 reps
    • Overhead Dumbbell Extensions: 3 sets of 10-12 reps

  2. Day 2: Back and Biceps

    • Pull-Ups: 4 sets of 6-10 reps
    • Seated Cable Rows: 4 sets of 8-10 reps
    • T-Bar Rows: 3 sets of 8-10 reps
    • Barbell Curls: 3 sets of 10-12 reps
    • Hammer Curls: 3 sets of 10-12 reps

  3. Day 3: Legs and Shoulders

    • Squats: 4 sets of 6-8 reps
    • Leg Press: 4 sets of 8-10 reps
    • Shoulder Press: 4 sets of 6-8 reps
    • Lateral Raises: 3 sets of 12-15 reps
    • Leg Curls: 3 sets of 10-12 reps

Notes:

  • Perform this routine 5-6 days a week, targeting one muscle group per day.
  • Ensure adequate rest and nutrition to support muscle recovery and growth.