High Volume, Medium Intensity 5-Day Split Advanced Program
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday | Tuesday | Thursday | |||
|---|---|---|---|---|---|
| Legs, Calves | Chest, Abs | Back, Calves | |||
| BB Squat | 3 x 8-12 | Incline BB Bench Press | 3 x 8-12 | BB Deadlift | 3 x 8-12 |
| DB Walking Lunges | 3 x 10-15 | Flat DB Bench Press | 3 x 8-12 | Pullups | 3 x Failure |
| Leg Press | 3 x 10-15 | Incline DB Flies | 3 x 8-12 | DB Bent Row | 3 x 8-12 |
| Straight-Legged Deadlift | 3 x 8-12 | Parallel Bar Dips | 3 x Failure | Sitting Cable Row | 3 x 10-15 |
| Leg Extension | 3 x 15-20 | Cable Crossovers | 3 x 10-15 | DB Pullover | 3 x 8-12 |
| Standing Calf Raises | 3 x 8-12 | Swiss Ball Ab Crunches | 3 x 10-15 | Sitting Calf Raises SS Plate Toe Raises |
3 x 10-15 SS 3 x 20-40 |
| Sitting Calf Raises | 3 x 15-20 | Hanging Leg Raises | 3 x Failure | Standing Calf Raises | 3 x 15-20 |
| Friday | Sunday | ||
|---|---|---|---|
| Shoulders, Abs | Biceps, Triceps, Forearms | ||
| BB Hang Clean and Press | 3 x 4-8 | BB Curls SS BB Overhead Extensions |
2 x 8-12 SS 2 x 8-12 |
| Sitting DB Shoulder Press | 3 x 8-12 | Cable Pressdowns SS Cable Curls |
2 x 10-15 SS 2 x 10-15 |
| Sitting DB Side Raises | 3 x 10-15 | Sitting Incline DB Curls | 2 x 8-12 |
| Bent Rear DB Raises | 2 x 10-15 | EZ Skullcrusher | 2 x 8-12 |
| EZ Upright Row | 3 x 8-12 | DB Overhead Extension | 2 x 8-12 |
| BB Shrugs | 2 x 10-15 | BB Close-Grip Bench Press | 2 x 8-12 |
| Decline Crunches | 3 x Failure | Hammer DB Curls | 2 x 8-12 |
| Hanging Knee Raises | 3 x Failure | BB Behind-Back Wrist Curls | 3 x 15-20 |
| BB Wrist Extensions | 3 x 15-20 | ||