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
advanced
- Day 1 - Chest & TricepsGet 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 min5 exerciseshypertrophyintense
- Chest
Bench Press
5 × 8A powerful exercise to build chest, shoulder, and tricep strength.
Chest•Triceps•Delts - Chest
Pec Deck Machine
4 × 12Perform isolated chest exercises with controlled arm movements.
Chest - Chest
Cable Crossover
4 × 12Perform chest flyes using cables for constant tension.
Chest - Arms
Skull Crusher
4 × 10Hit your triceps hard with this isolation move.
Triceps - Arms
Overhead Tricep Extension
3 × 12Stretch and strengthen your triceps with this overhead move.
Triceps
- Day 2 - Back & BicepsGet 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 min5 exerciseshypertrophyintense
- Back
Deadlift
5 × 6Build full-body strength and improve your posture.
Hamstrings - Back
Bent-Over Row
4 × 10A compound exercise that targets multiple back muscles.
Lats•Rhomboids•Traps - Back
Lat Pulldown
4 × 12Pull down the bar to build a wider back. Perfect for hitting those lats hard.
Lats - Arms
Barbell Curl
4 × 10Curl a barbell with both arms to load the biceps heavy.
Biceps - Arms
Hammer Curl
3 × 12Boost your arm strength and definition.
Biceps•Brachialis•Forearms
- Day 3 - Legs & ShouldersGet 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 min5 exerciseshypertrophyintense
- Legs
Squat
5 × 8A versatile lower body exercise that builds strength and stability.
Quads•Glutes•Hamstrings - Legs
Leg Press
4 × 10A safe and effective lower body exercise using a machine to build strength and muscle mass.
Quads•Glutes•Hamstrings - Legs
Lunge
4 × 12A dynamic lower body exercise to build strength, balance, and flexibility.
Quads•Hamstrings•Glutes - Shoulders
Shoulder Press
4 × 8Build strong shoulders and triceps with this compound move.
Delts - Shoulders
Lateral Raise
3 × 15Sculpt your shoulders with this lateral raise exercise.
Side Delts
- Core & Accessory MasteryToday's focus is all about building a rock-solid core and enhancing those accessory muscles.60 min4 exercisescoremoderate
- Core
Hanging Leg Raise
4 × 12A challenging move to strengthen your lower abs and build core stability.
Abs•Front Hips - Core
Reverse Crunch
3 × 15A simple yet effective core exercise targeting the lower abs.
Abs - Core
Cable Crunch
3 × 12Weight your abs the way you weight every other muscle group.
Abs - Arms
Farmer's Walk
3 × 60 secCarry heavy weights over a distance to build strength and endurance.
Forearms
FAQ
Common questions about this plan: schedule, goals, equipment, and substitutions.
Is 4 days a week enough to build muscle on this plan?
Yes. You train 4 sessions per week, with 3 rest days — chest/triceps, back/biceps, legs/shoulders, and a core/accessory day. Each muscle group gets 16–24 working sets per week, the volume range where most experienced lifters keep growing.
The rest days matter. Heavy compound work taxes your nervous system and connective tissue, and growth happens during recovery. If you can train 5–6 days, add a dedicated arms day or a second session for a lagging body part — not required for hypertrophy on this plan.
How long until I see results?
Plan on 4–6 weeks for the first measurable strength gains and 12–16 weeks for clear changes in muscle size and definition. The plan runs 16 weeks because that's the window where progressive overload and consistent volume actually move the needle for an experienced lifter.
Diet and sleep matter as much as training. If you're cutting calories aggressively, strength tends to plateau and visual changes skew toward leanness rather than size.
Can I follow this plan at home?
Not really. The sessions call for a barbell, dumbbells (including heavier pairs), a cable machine, a bench, weight-stack machines, and a pull-up bar. A typical home setup is missing the cable stack and the loaded dumbbells you need for 8–12 rep working sets.
If your equipment is limited to dumbbells and a bench, look at Beginner Upper/Lower Split. If you have nothing at all, Bodyweight Basics for Beginners is the right starting point.
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