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Split

Bodybuilding Split Advanced

An advanced 4-day bodybuilding split focused on hypertrophy, symmetry, and isolation work across all major muscle groups. This plan is designed for experienced lifters aiming to enhance muscle growth and definition. Each session targets specific muscle groups with intense exercises to maximize gains.
60 min
4 days/week
hypertrophy
  • Day 1 - Chest & Triceps
    Get ready to sculpt your upper body with today's intense chest and triceps workout. Focused on hypertrophy, you'll be pushing through exercises like bench presses and cable crossovers to build strength and size. Expect to feel the burn and see gains in muscle definition and power. Let's crush it and make those muscles pop!
    60 min
    5 exercises
    hypertrophy
    intense
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advanced
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  • Chest

    Bench Press
    5 × 8

    A powerful exercise to build chest, shoulder, and tricep strength.

    Chest
    •
    Triceps
    •
    Delts
  • Chest

    Pec Deck Machine
    4 × 12

    Perform isolated chest exercises with controlled arm movements.

    Chest
  • Day 2 - Back & Biceps
    Get ready to sculpt your back and biceps with this intense hypertrophy session. Today, we're focusing on building strength and size with exercises like deadlifts, bent-over rows, and bicep curls. Expect to feel the burn as you push through each set, enhancing your muscle definition and boosting your overall athleticism. Let's make those gains happen!
    60 min
    4 exercises
    hypertrophy
    intense
  • Day 3 - Legs & Shoulders
    Get ready to power up your legs and shoulders with this intense hypertrophy session. Today, we're focusing on building strength and size with exercises like squats, leg presses, and shoulder presses. Expect to feel the burn and push your limits, as this workout is designed to maximize muscle growth and enhance your athleticism. Let's crush it and take a step closer to your fitness goals!
    60 min
    5 exercises
    hypertrophy
    intense
  • Core & Accessory Mastery
    Today's focus is all about building a rock-solid core and enhancing those accessory muscles. Dive into exercises like hanging leg raises and reverse crunches to carve out your abs, while cable crunches add that extra burn. Finish strong with farmer's walks to boost grip strength and posture. This moderate-intensity session is your ticket to improved core stability and overall athleticism. Let's get stronger together!
    60 min
    3 exercises
    core
    moderate
    • Chest

    Cable Crossover
    4 × 12

    Perform chest flyes using cables for constant tension.

    Chest
  • Arms

    Skull Crushers
    4 × 10

    Hit your triceps hard with this isolation move.

    Triceps
  • Arms

    Overhead Tricep Extension
    3 × 12

    Stretch and strengthen your triceps with this overhead move.

    Triceps
    • An athlete bench pressing weights in the gym
    Back

    Deadlift
    5 × 6

    Build full-body strength and improve your posture.

    Hamstrings
  • Back

    Bent-Over Row
    4 × 10

    A compound exercise that targets multiple back muscles.

    Lats
    •
    Rhomboids
    •
    Traps
  • Arms

    Barbell Bicep Curls
    4 × 10

    Build strong, sculpted arms with this classic move.

    Biceps
  • Arms

    Hammer Curl
    3 × 12

    Boost your arm strength and definition.

    Biceps
    •
    Brachialis
    •
    Forearms
    • Legs

    Squat
    5 × 8

    A versatile lower body exercise that builds strength and stability.

    Quads
    •
    Glutes
    •
    Hamstrings
  • Legs

    Leg Press
    4 × 10

    A safe and effective lower body exercise using a machine to build strength and muscle mass.

    Quads
    •
    Glutes
    •
    Hamstrings
  • Legs

    Lunges
    4 × 12

    A dynamic lower body exercise to build strength, balance, and flexibility.

    Quads
    •
    Hamstrings
    •
    Glutes
  • Shoulders

    Shoulder Press
    4 × 8

    Build strong shoulders and triceps with this compound move.

    Delts
  • Shoulders

    Lateral Raise
    3 × 15

    Sculpt your shoulders with this lateral raise exercise.

    Side Delts
    • Core

    Hanging Leg Raise
    4 × 12

    A challenging move to strengthen your lower abs and build core stability.

    Abs
    •
    Front Hips
  • Core

    Cable Crunches
    3 × 12

    An isolation exercise that builds core strength using a cable machine.

    Abs
  • Arms

    Farmer's Walk
    3 × 60 sec

    Carry heavy weights over a distance to build strength and endurance.

    Forearms
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