Advanced Weight Training Program


free weight lifting program

DESCRIPTION

The following weight training routine is an advanced program designed to stimulate more muscle activity via higher intensity levels.

By employing more intensity levels, you increase the chances of more muscle growth. However, higher intensity levels require more rest, which is what this weight training program lays out.

This routine incorporates some advanced techniques that you have not used with other programs in Building Muscle 101.

This routine uses supersets to add more intensity to your program. By increasing the intensity of the program, you will force your body to work harder which in turn, will help build more muscle mass.

This routine is a tough one so you should be at the advanced stage before you attempt this workout routine. If you haven't been weight training for at least 6 months, you need to use a different program because this one is too much for the beginner. I strongly suggest you take a look at building muscle 101's beginner - intermediate programs located here.

The bottom line is to constantly improve your performance by exposing your body to higher intensity levels and physical overloads. The following workout program is designed to bring your body to a more advanced level of weight training.

The volume of training and intensity levels are very high and I recommend that you proceed with caution. Once you have adopted good training form and have acquired good nutritional habits, the following weight lifting program will take you to the next level of development.

Advanced training techniques

Super Sets

This weight lifting routines will use an advanced technique called super sets. What are super sets? Basically, a super set is a technique where two exercises are done in continous fashion using two different muscle groups. For example, doing a biceps curl immediately followed by close grip bench presses is considered on super set. There is no rest in between each of these exercises.

Day 1 Back / Shoulders / Abs
Day 2
Rest
Day 3
Quadriceps, Hamstrings, and Calves
Day 4
Rest
Day 5 Chest, Biceps, Triceps, Abs
Day 6 Rest
Day 7 Repeat Cycle
Day 1 - Back / Shoulders / Abs
Exercise Sets Reps Rest
Warm up: Aerobic exercise -
Stationary bike/stair climber/elliptical
5 - 10 minutes
Back
Lat machine pull downs 1
1
1
1
20 (warm up)
12
8
10
50 seconds
Bent over barbell rows 1
1
1
1
15 (warm up)
12
10
8
6 - 8
40 - 60 seconds
Low pulley cable rows 1
1
1
1
15 (warm up)
12
10
8 - 10
40 seconds
Shrugs 1
1
1
1
1
15 (warm up)
12
10
8
8
50 seconds
Shoulders
Press behind the neck 1
1
1
1
1
20 (warm up)
12
10
8
6 - 8
1 minute
Seated dumbbel press: Superset with Side laterals 3 12 30 - 50 seconds
Abs      
Cable crunches 4 20 40 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.
Notes: For more information on supersets, please see this page.
Day 3 - Quadriceps / Hamstrings / Calves
Exercise Sets Reps Rest
Warm up: Aerobic exercise -
Stationary bike/stair climber/elliptical
5 - 10 minutes
Quadriceps
Leg extensions 1
1
1
1
20 (warm up)
15
12
12
45 seconds
Squats 1
1
1
1
1
1
20 (warm up)
12
10
8
6 - 8
12
60 to 90 seconds
Leg press 1
1
1
1
1
1
15 (warm up)
12
10
8
8
20
60 seconds
Hamstrings
Stiff leg dead lifts 1
1
1
1
20 (warm up)
12
12
10
50 seconds
Leg curls 1
1
1
1
1
20 (warm up)
12
10
8
8
50 seconds
Calves      
Standing calf raise 1
1
1
1
25 (warm up)
20
20
20
50 seconds
Seated calf raise 1
1
1
1
25 (warm up)
20
15
15
45 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 5 - Chest / Biceps / Triceps / Abs
Exercise Sets Reps Rest
Warm up: Aerobic exercise -
Stationary bike/stair climber/elliptical
5 - 10 minutes
Chest
Bench press 1
1
1
1
1
20 (warm up)
12
10
8
6
40 - 60 seconds
Incline press 1
1
1
1
1
20 (warm up)
12
10
8
6 - 8
60 - 90 seconds
Flat bench fly: superset with
Dips
3
12 30 to 50 seconds
Biceps supersets with Triceps
Standing barbell curls superset with close grip bench press 1
1
1
1
1
20 (warm up)
12
10
8
8
30 - 50 seconds
Seated alternate curls superset with standing cable press downs 1
1
1
1
20 (warm up)
8
8
8
35 seconds
Preacher curls superset with lying triceps extensions 3 8 35 seconds
Abs      
Cable crunches 4
20 35 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.

It is very important that you use a weight training log to record all aspects of your workouts. By using a weight training log, you'll see your strengths and weakness' and you can use this information to improve your training. See building muscle 101's training tips here for more information.

Let's take a look at the exercises.

Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes.

Do a light 5 to 10 minutes of aerobic work to warm your entire body up. You don't have to go to crazy here because the main purpose of this exercise is warm up, and not to burn fat or build up aerobic capacity - Only a warm up.

Back and shoulders

Lat machine pull downs

Set Progression:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 50 seconds in between each set.

Bent over barbell rowing

Set Progression:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Rest Period: 40 seconds to 60 seconds.

Low pulley cable rowing

Set Progression:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 to 10 repetitions

Rest between sets: 40 seconds

Shrugs

Set Progression

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 reps
Set three: 1 x 10 reps
Set four: 1 x 8 reps

Rest periods between sets: 50 seconds.

Shoulders

Press behind the neck

Set Progression:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 6 to 8 reps

Rest periods between sets: 60 seconds.

Seated dumbbell presses supersetted with side laterals

This exercise uses supersets. Remember, super sets are meant to add more intensity to your weight training program. A super set is to do one exercise and without any rest immediately proceed to another exercise in succession.

First do the seated dumbell press

And than proceed immediately to side laterals.

Set progression for the seated dumbell press:

set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Set progression for side laterals:

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Remember, As soon as you complete the first set of seated dumbell presses, immediately perform a side lateral. Rest for about 30 to 50 seconds and than complete the second set of presses and immediately do another set of laterals. Repeat for the third set.

Rest periods between sets: 30 to 50 seconds. As soon as you've finished completing the superset, rest for about 30 to 50 seconds.

Abs

Cable crunches

Position

1. Attach a rope handle to the overhead cable pulley apparatus.

2. While kneeling, hold the rope handle with both hands in an overhand grip.

3. Hold the rope behind your neck keep you body upright and head turned downwards.

Execution

1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and repeat.

2. Keep the movement fluent, slow, and controlled.

Set progression:

Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions

Rest periods: 40 seconds in between each set.

Warm up

Again, the main purpose of this warm is to get the blood flowing in your body. Since your going to be training legs, it helps to get your blood, muscle, and connective tissues warmed up. I suggest doing 5 to 10 minutes of light aerobics. Feel free to use anything that gets your heart rate going. For example, you may want to use the exercise bike, treadmill, stair stepper, elliptical trainer, walking, rope jumping, running on the spot or anything else you may prefer.

Also remember that this is just a warm up designed to get your blood going and heart pumping before you proceed with the upcoming workout so there's no need to go all out at 100%.

Once you've completed the warm up, do 10 minutes of light stretching for your legs.

Leg extensions

Set progression:

Warm up: 20 repetitions
Set one: 1 x 15 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Note* This exercise is not about building muscle mass. This exercise is about warming your knee area up and getting your quadriceps muscles moving. I suggest not going super heavy on this exercise and aim for high repetitions. Really concentrate on going nice and slow.

Rest periods between sets: 45 seconds

Squats

Set progression:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Set five: 1 x 12 repetitions

Note* With each passing set, you should be increasing the weight. On the fifth set, you should drop the weight to about 60 percent of your max and pump out 12 proper repetitions. Remember, always use a spotter when you use heavy weight.

Rest periods between sets: 60 to 90 seconds except the fourth set. You should rest about 50 seconds on your fourth set.

Leg press

Set progression:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions
Set five: 1 x 20 repetitions

Note: Increase the weight for set two that allows you to perform the prescribed repetitions in good form. You should be using about 60% to 70% of your max on set two. You should be increasing the weight by at least 10% for the third set or close to 80% of your max.

On your fourth set, you should be nearing 85% of your max. Once you've completed the fourth set, immediately drop down to 60% of your max and do 20 reps in a very slow manner. This is a very tough part of the exercise but trust me, it will pay huge dividends in the near future.

Remember to breath on this exercise and always keep your head level. Don't push your head back. Remember to drink some water in between sets. Rest periods between sets: 60 seconds

Hamstrings

Stiff legged dead lifts

Set progression:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 10 repetitions

Note* Your legs might feel a little rubbery after the beating your quadriceps received from squats and the leg press. Take the time you need to get your legs back to working order.

This exercise is all about form and not about how much weight you use. If you can use good form, you'll get the most from this great hamstring builder. Start off with a light weight. What you want to do is get a good stretch and really squeeze at the top of the movement.

Rest periods between sets: 50 seconds

Lying leg curl

Set progression:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Rest periods between sets: 50 seconds

Calves

Standing calf raises

Set progression:

Warm up: 25 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions

Rest periods between sets: 45 seconds

Seated calf raises

Set progression: Warm up: 25 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 15 repetitions
Set three: 1 x 15 repetitions

Rest periods: 30 to 45 seconds

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Chest

Bench press

Set progression:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 repetitions

Rest periods between sets: 40 to 60 seconds. In between your 3rd and 4th set, rest about a minute and a half.

Incline Bench Press

Set progression:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Rest periods between sets: 1 minute to 1 ½ minutes.

Flat Bench Dumbbell Fly supersetted with dips

This superset is a tough one. As soon as you complete your first set of Dumbbell fly?s head over and do a set of dips. Repeat this exercise scheme three times.

Flat bench flyes

Set progression:

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Super set with:

Parallel Bar Dips

Set progression:

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

* Note. First, do a set of 12 for the flat bench dumbell fly. As soon as you've finished 12 repetitions, head on over to the dip station and perform 12 repetitions. Rest for about 30 to 50 seconds and repeat the exercise for a second and third set. Use your body weight for this exercise.

For the first couple of workouts you'll be lucky to get 8 reps out since you're going to be super setting these with flat bench fly's. Don't worry, you'll get 12 repetitions sooner or later as long as you are consistent.

Try and use a slight increase in weight for the flyes. You should slightly increase the amount of weight you used, if at all. The reason being is that this exercise is all about form. You want concentrate on the exercise and really feel the chest working. Really squeeze your pectoral muscles throughout the whole movement, especially at the top. What you want to start doing is flushing your chest and filling it with blood in order to really get the pump happening.

Really squeeze those pecs hard.

Rest period between sets: 30 to 50 seconds.

Biceps and Triceps

Standing barbell curls supersetted with close grip bench presses

This superset is a fantastic combination. As soon as you complete your first set of barberll curls, head over and do a set of close grip bench presses. Repeat this exercise scheme three times.

Standing barbell curls

Set progression:

Warm up: 20 repetitions
Set one: 1 x 10 to 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Super set with close grip bench presses:

Close grip bench press

Set progression:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Note* First, do a set of barbell curls with about 50% of your max. As soon as you've finished the repetitions, head on over to the bench and perform 12 repetitions. Rest for about 30 to 50 seconds and repeat the exercise for a second, third, and fourth set. Try and increase the weight for both exercises for each successive set. Aim for a 10% increase in weight with each set. By the time you reach the fourth and final set, you should be at 80% to 85% of your max.

For the first couple of workouts this may seem a little weird but trust me, this workout will do wonders if you stick with it.

Try and aim for a 5% to 10% increase in weight from set one to set two in this program.

For your last set, you should be using weight that allows you to perform 8 reps but with some difficulty. You want to just barely complete 8 reps in good form.

Rest periods between warm up and set one: 30 to 50 seconds

Seated alternate curls supersetted with standing cable pressdowns

This is a great combination that will give your arms a super pump. Perform this exercise smoothly and at a quick pace.

Seated alternate dumbell curls

Set progression:

Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Super set with standing cable pressdowns:

Standing cable pressdowns

Set progression:

Set one: 1 x 8 repetitions Set two: 1 x 8 repetitions Set three: 1 x 8 repetitions

Remember, as soon as you've completed a set of alternate curls, head straight over to the cable pressdown and perform the set. Don't wait around, you must immediately perform the set.

Rest periods between sets: 35 seconds


Preacher curls supersetted with lying triceps extensions

This is a tough combination that will flush your arms with a lot of blood. You'll love the feeling your get when you complete each super set.

Preacher curl

Set progression:

Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Supersetted with lying triceps extensions

Lying triceps extensions

Set progression:

Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Rest periods: 35 seconds

Note* For the first set of preacher curls, start with about 65% of your max. The trick to this exercise is to do them nice and slow. Slowly lower the weight and slowly curl the weight up. Keep the weight constant throughout the entire exercise. In order to get the maximum benefit of this exercise, make sure you do them nice and slow.

As soon as you finish a set of preacher curls, do a set of lying triceps curls. Start off with about 60% of your max and keep on adding 5% to 10% of your max with each successive set.


Abs

Cable crunches

Or

Crunches

Set progression:

Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions


This weight training program can be followed for as long as you wish. If you want to continue with this weight lifting routine, by all means continue.

If on the other hand, you would like to add in some more advanced techniques or other exercises into your weight lifting routine, experement and see what works. Once you have reached this stage of training, you've mastered the beginning and intermediate stages of weight lifting and are ready to explore other advanced techniques.

Remember to follow a well structured weight lifting diet that includes your optimal amount of calories, protein, carbohydrates, and fat. If don't know how to structure your nutritional plan, please click here for more information.

Always remember to get lots of rest. You need rest to build muscle. Remember to keep the intensity high in this free weight lifting program to build muscle. Keep consistent and motivated and this program will work wonders for your development.

All the best and good luck,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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