Bodybuilding Split 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 Crushers
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 min4 exerciseshypertrophyintense
BackDeadlift
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 - Arms
Barbell Bicep Curls
4 × 10Build strong, sculpted arms with this classic move.
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
Lunges
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. 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 min3 exercisescoremoderate
- Core
Hanging Leg Raise
4 × 12A challenging move to strengthen your lower abs and build core stability.
Abs•Front Hips - Core
Cable Crunches
3 × 12An isolation exercise that builds core strength using a cable machine.
Abs - Arms
Farmer's Walk
3 × 60 secCarry heavy weights over a distance to build strength and endurance.
Forearms