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.

Split

Bodybuilding Split Advanced

Q: 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.

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

Start now

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
- 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
- Chest
  Cable Crossover
  4 × 12
  Perform chest flyes using cables for constant tension.
  Chest
- Arms
  Skull Crusher
  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
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
- 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 Curl
  4 × 10
  Lift a barbell by curling your arms to work the biceps.
  Biceps
- Arms
  Hammer Curl
  3 × 12
  Boost your arm strength and definition.
  Biceps
  •
  Brachialis
  •
  Forearms
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
- 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
  Lunge
  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 & Accessory Mastery
Today's focus is all about building a rock-solid core and enhancing those accessory muscles.
60 min
4 exercises
core
moderate
- Core
  Hanging Leg Raise
  4 × 12
  A challenging move to strengthen your lower abs and build core stability.
  Abs
  •
  Front Hips
- Core
  Reverse Crunch
  3 × 15
  A simple yet effective core exercise targeting the lower abs.
  Abs
- Core
  Cable Crunch
  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

FAQ

Common questions about this plan: schedule, goals, equipment, and substitutions.

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.

Bodybuilding Split Advanced

Bench Press5 × 8

Pec Deck Machine4 × 12

Cable Crossover4 × 12

Skull Crusher4 × 10

Overhead Tricep Extension3 × 12

Deadlift5 × 6

Bent-Over Row4 × 10

Barbell Curl4 × 10

Hammer Curl3 × 12

Squat5 × 8

Leg Press4 × 10

Lunge4 × 12

Shoulder Press4 × 8

Lateral Raise3 × 15

Hanging Leg Raise4 × 12

Reverse Crunch3 × 15

Cable Crunch3 × 12

Farmer's Walk3 × 60 sec

FAQ

Bodybuilding Split Advanced

Bench Press5 × 8

Pec Deck Machine4 × 12

Cable Crossover4 × 12

Skull Crusher4 × 10

Overhead Tricep Extension3 × 12

Deadlift5 × 6

Bent-Over Row4 × 10

Barbell Curl4 × 10

Hammer Curl3 × 12

Squat5 × 8

Leg Press4 × 10

Lunge4 × 12

Shoulder Press4 × 8

Lateral Raise3 × 15

Hanging Leg Raise4 × 12

Reverse Crunch3 × 15

Cable Crunch3 × 12

Farmer's Walk3 × 60 sec

FAQ

Bench Press
5 × 8

Pec Deck Machine
4 × 12

Cable Crossover
4 × 12

Skull Crusher
4 × 10

Overhead Tricep Extension
3 × 12

Deadlift
5 × 6

Bent-Over Row
4 × 10

Barbell Curl
4 × 10

Hammer Curl
3 × 12

Squat
5 × 8

Leg Press
4 × 10

Lunge
4 × 12

Shoulder Press
4 × 8

Lateral Raise
3 × 15

Hanging Leg Raise
4 × 12

Reverse Crunch
3 × 15

Cable Crunch
3 × 12

Farmer's Walk
3 × 60 sec

Bench Press
5 × 8

Pec Deck Machine
4 × 12

Cable Crossover
4 × 12

Skull Crusher
4 × 10

Overhead Tricep Extension
3 × 12

Deadlift
5 × 6

Bent-Over Row
4 × 10

Barbell Curl
4 × 10

Hammer Curl
3 × 12

Squat
5 × 8

Leg Press
4 × 10

Lunge
4 × 12

Shoulder Press
4 × 8

Lateral Raise
3 × 15

Hanging Leg Raise
4 × 12

Reverse Crunch
3 × 15

Cable Crunch
3 × 12

Farmer's Walk
3 × 60 sec