Advanced Home Workout Plan
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This advanced home workout plan is for those of you who don’t find an intermediate schedule challenging enough anymore and want to work on smaller muscle groups more specifically.
The Concept
This is a 4-day-split, meaning you do resistance exercises on four days per week, which leaves us more room to address muscle groups like the forearms and calves.
In return that provides less chance for cardio units than in the other plans (if you do not choose to do cardio after your workouts). That means we now have only two cardio sessions in the weekly schedule, but each is longer.
This Is Not For Beginners!
Please be aware that this plan is not for beginners! Some of these exercises require a good bit of body control, as well as knowledge on how they are performed and feel when done correctly. The deadlifts and squats, for example, can lead to serious injuries when done wrong and you might not even notice it.
The Advanced Workout Plan
| Day | Body Part | Exercise | Sets | Repetitions |
|---|---|---|---|---|
| Monday | ||||
| Chest, Triceps, Forearms | ||||
| Dumbbell Chest Presses | 3 | 6 – 12 (5 – 8) | ||
| Inclined Dumbbell Chest Presses | 3 | 6 – 12 (5 – 8) | ||
| Push-Ups (wide) | 3 | 6 – 12 (5 – 8) | ||
| Triceps Dips | 3 | 6 – 12 (5 – 8) | ||
| Kickbacks | 3 | 6 – 12 (5 – 8) | ||
| Wrist Curls | 3 | 6 – 12 | ||
| Tuesday | ||||
| Back, Biceps, Forearms | ||||
| Pull-Ups (weighted) | 3 | 6 – 12 (5 – 8) | ||
| Dumbbell Rows | 3 | 6 – 12 (5 – 8) | ||
| Chin-ups (weighted) | 3 | 6 – 12 (5 – 8) | ||
| Dumbbell Curls | 3 | 6 – 12 (5 – 8) | ||
| Preacher Curls | 3 | 6 – 12 (5 – 8) | ||
| Hammer Curls | 3 | 6 – 12 (5 – 8) | ||
| Reverse Wrist Curls | 3 | 6 – 12 | ||
| Wednesday | Cardio, 60 minutes | |||
| Thursday | ||||
| Thighs | ||||
| Squats | 3 | 6 – 12 (5 – 8) | ||
| Straight-Leg Deadlifts | 3 | 6 – 12 (5 – 8) | ||
| Step-Ups | 3 | 6 – 12 (5 – 8) | ||
| Hamstring Raises (weighted) | 3 | 6 – 12 (5 – 8) | ||
| Friday | ||||
| Shoulders, Calves, Abs | ||||
| Dumbbell Shoulder Presses | 3 | 6 – 12 (5 – 8) | ||
| Calf Raises | 3 | 6 – 12 (5 – 8) | ||
| Side Raises | 3 | 6 – 12 (5 – 8) | ||
| Lying Rear Delt Raises | 3 | 6 – 12 (5 – 8) | ||
| Shrugs | 3 | 6 – 12 (5 – 8) | ||
| Twisted Crunches | 3 | 6 – 12 (5 – 8) | ||
| Crunches | 3 | 6 – 12 (5 – 8) | ||
| Saturday | Cardio, 60 minutes | |||
| Sunday | Rest | |||
Rest time between sets is 1 minute for the 6 – 12 rep range and 1.5 minutes for the 5 – 8 range.
This Is An Example Workout!
You probably noticed that for most of the above exercises the given rep ranges are 6 – 12 and 5 – 8. This is in there to remind you of one of the many training variables you have to keep in mind when going for advanced workouts: periodization.
As an advanced weightlifter or bodybuilder you can’t blindly copy someone else’s plan, you can only take it as a starting point and work from there, keeping check on how your body reacts. This is why you can start with the above plan, but should then consider familiarizing yourself with all training variables, which will later allow you to adapt the example workout schedule to your own needs.
Picture courtesy of Rene Cunningham.
5 Comments
If you alternate between 5-8 and 6-12 reps do you have to worry about muscle confusion?
Heah Philipp,
don’t overly worry about muscle confusion:
https://evilcyber.com/fitness/what-is-muscle-confusion/
will this actually build visible muscle and how long will it take before you start noticing anything?
This is more for people who already have visible muscle. You should first do this:
https://evilcyber.com/fitness/home-workout-plan-beginners/
by the way thank you for sharing this with us it is exactly what i was looking for.