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advanced level workout plan

 Advanced 5-Day Split

Day 1 – Chest & Triceps

  • Bench Press – 5×5 (heavy)

  • Incline Dumbbell Press – 4×8-10

  • Weighted Dips – 3×8-10

  • Cable Fly (High to Low) – 3×12-15

  • Skull Crushers – 4×10-12

  • Rope Pushdowns – 3×12-15

Day 2 – Back & Biceps

  • Deadlift – 5×5 (heavy)

  • Weighted Pull-Ups – 4×6-10

  • Barbell Row – 4×8-10

  • Single-Arm Dumbbell Row – 3×10-12

  • Barbell Curl – 4×8-10

  • Incline Dumbbell Curl – 3×10-12

Day 3 – Shoulders & Abs

  • Overhead Press (Barbell or Dumbbell) – 5×6-8

  • Arnold Press – 4×8-10

  • Side Lateral Raises – 4×12-15

  • Rear Delt Fly – 3×12-15

  • Hanging Leg Raises – 4×15-20

  • Weighted Cable Crunch – 3×15

Day 4 – Legs (Quads, Hamstrings, Glutes)

  • Squat – 5×5 (heavy)

  • Bulgarian Split Squat – 4×8-10

  • Leg Press – 4×10-12

  • Romanian Deadlift – 4×8-10

  • Lying Leg Curls – 3×12-15

  • Standing Calf Raise – 5×15-20

Day 5 – Full Body / Power

  • Clean & Press – 4×6-8

  • Front Squat – 4×6-8

  • Weighted Pull-Ups – 3×8-10

  • Bench Press (speed work, 60-70% max) – 6×3

  • Barbell Shrugs – 4×12-15

  • Farmer’s Carry – 3 sets (30-40m walk)

 Advanced Training Techniques

  • Drop Sets → last set, drop weight and rep out

  • Rest-Pause → pause 10 sec, push more reps

  • Supersets → combine 2 exercises back-to-back

  • Progressive Overload → increase weight

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