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advanced single muscle bodybuilding split

 If you want an advanced single-muscle-per-day bodybuilding split, here is a detailed version designed around hypertrophy + strength + definition.

 6-Day Advanced Single-Muscle Split

 Monday — Chest

Warm-up: 5–10 min + 2–3 light bench sets

  1. Barbell Bench Press — 4 × 5–8

  2. Incline Dumbbell Press — 4 × 8–10

  3. Incline Barbell Press — 3 × 8–10

  4. Weighted Dips — 3 × 8–12

  5. Cable Fly — 3 × 12–15

  6. Pec Deck — 2 × 12–15

Advanced finisher: Cable fly drop set — 1–2 rounds

Rest: 2–3 min on presses, 60–90 sec on isolation.

 Tuesday — Back

  1. Deadlift — 3 × 4–6

  2. Pull-Ups — 4 × 6–10

  3. Barbell Row — 4 × 6–10

  4. Lat Pulldown — 3 × 8–12

  5. Seated Cable Row — 3 × 10–12

  6. Straight-Arm Pulldown — 3 × 12–15

  7. Back Extension — 2 × 12–15

Focus: Heavy compounds first, then target the lats and upper back.

 Wednesday — Shoulders

  1. Overhead Barbell Press — 4 × 5–8

  2. Seated Dumbbell Press — 3 × 8–10

  3. Dumbbell Lateral Raise — 4 × 12–15

  4. Cable Lateral Raise — 3 × 12–15

  5. Reverse Pec Deck — 4 × 12–15

  6. Face Pull — 3 × 12–15

  7. Dumbbell Shrugs — 3 × 10–15

Advanced technique: Last lateral-raise set = drop set.

 Thursday — Legs

  1. Back Squat — 4 × 5–8

  2. Romanian Deadlift — 4 × 8–10

  3. Leg Press — 4 × 10–12

  4. Bulgarian Split Squat — 3 × 8–12 each leg

  5. Leg Extension — 3 × 12–15

  6. Leg Curl — 3 × 10–15

  7. Standing Calf Raise — 4 × 12–20

  8. Seated Calf Raise — 3 × 15–20

Don't turn every set into failure—legs need substantial recovery.

 Friday — Arms

Biceps

  1. Barbell Curl — 4 × 6–10

  2. Incline Dumbbell Curl — 3 × 8–12

  3. Hammer Curl — 3 × 10–12

  4. Cable Curl — 3 × 12–15

Triceps

  1. Close-Grip Bench Press — 4 × 6–10

  2. Skull Crusher — 3 × 8–12

  3. Rope Pushdown — 3 × 10–15

  4. Overhead Cable Extension — 3 × 12–15

Optional: Finish with a biceps/triceps superset for 2 rounds.

 Saturday — Abs + Weak Point

Abs

  1. Hanging Leg Raise — 4 × 10–15

  2. Cable Crunch — 4 × 10–15

  3. Ab Wheel — 3 × 8–15

  4. Side Plank — 3 × 30–60 sec/side

Weak-point training

Choose one:

  • Upper chest

  • Lats

  • Side delts

  • Rear delts

  • Arms

  • Calves

Do 3–4 exercises × 2–3 sets, rather than trying to train everything again.

Finish with 20–30 min moderate cardio if desired.

 Sunday — Rest

Complete recovery:

  • Walking

  • Light stretching/mobility

  • Good hydration

  • Adequate food and protein

  • 7–9 hours sleep

  •  How to Train at Advanced Level

Reps:

  • Strength compounds: 4–8

  • Hypertrophy compounds: 8–12

  • Isolation: 10–20

Intensity: Keep most working sets around 1–3 reps in reserve (RIR). Use true failure sparingly, mainly on controlled isolation movements.

Progressive overload: When you can hit the top of the rep range with good form, increase the weight slightly and build the reps back up.

Tempo: Control the lowering phase rather than bouncing or rushing the weight.

Deload: If performance, sleep, motivation, or recovery deteriorate for several sessions, take a lighter week rather than forcing more intensity.

Important

A single-muscle-per-day split can work well, but it isn't automatically better than training each muscle twice per week. For an advanced lifter, weekly volume, recovery, exercise quality and progressive overload matter more than the name of the split.

If you're training 6 days every week, I'd also keep the program flexible enough to reduce volume when recovery is poor.



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