Advanced Workout Split

A list of pre-configured advanced workout splits

Advanced workout splits are high volume, heavy load training plans designed for individuals who have over five years of training experience in the gym. These invidiuals have mastered proper form, proper breathing techniques and have developed significant strength, edurance and the discipline required to workout for at least five to six days in a row without rest days.

At this advanced stage, the trainee has typically worked through beginner and intermediate phases, building a strong foundation of muscle, strength, and coordination. With advanced lifters progress comes more slowly since their bodies have already adapted to a wide variety of exercises and resistances. This means that they require more complex routines and greater intensity to continue achieving growth and are more focused on muscular definition.

Advanced Upper Lower Split

This routine consists of an upper and lower day primarily using barbell exercises.

Day 1 - Upper

  • Flat Bench Barbell Chest Press
  • Barbell Overhead Press
  • Eyeballs / Skull Crushers
  • Bent Over Shoulder Grip Barbell Rows
  • Wide Grip Machine Pull Downs
  • Standing Barbell Bicep Curls

Day 2 - Lower

  • Barbell Squats
  • Barbell Front Squats
  • Barbell Deadlifts
  • Smith Machine Calf Raises
  • Barbell Weighted Sit Ups
  • Good Mornings
Advanced Upper Lower Split

Stronglifts 5x5

This routine consists a standard stronglifts routine primarily using barbell exercises.

Day 1

  • Barbell Squats
  • Flat Bench Barbell Chest Press
  • Bent Over Shoulder Grip Barbell Rows

Day 2

  • Barbell Squats
  • Barbell Overhead Press
  • Barbell Deadlifts
Stronglifts 5x5

Advanced Three Day PPL Split

This routine consists of a full body workout split over three days primarily using barbells.

Day 1 - Upper Push

  • Flat Bench Barbell Chest Press
  • Barbell Overhead Press
  • Eyeballs / Skull Crushers
  • Good Mornings

Day 2 - Upper Pull

  • Bent Over Shoulder Grip Barbell Rows
  • Wide Grip Machine Pull Downs
  • Standing Barbell Bicep Curls
  • Barbell Weighted Sit Ups

Day 3 - Lower

  • Barbell Squats
  • Barbell Front Squats
  • Barbell Deadlifts
  • Smith Machine Calf Raises
Advanced Three Day PPL Split Day 1 Upper Push
Advanced Three Day PPL Split Day 2 Upper Pull
Advanced Three Day PPL Split Day 3 Lower

Arnold's workout split

This routine consists of a full body workout every three days.

Day 1 - Chest and Back 1

  • Flat Bench Barbell Chest Press
  • Bent Over Shoulder Grip Barbell Rows
  • Incline Bench Barbell Chest Press
  • Middle Cable Chest Flys
  • Dumbbell Pullovers
  • Seated Cable Rows

Day 2 - Shoulders and Arms - 1

  • Barbell Overhead Press
  • Dumbbel Arnold Press
  • Lateral Dumbbell Raises
  • Close Grip Bicep Curls
  • Hammer Curls
  • Eyeballs / Skullcrushers

Day 3 - Legs - 1

  • Barbell Squats
  • Barbell Deadlifts
  • Plate Machine Leg Press
  • Plate Machine Leg Hamstring Curls
  • Smith Machine Calf Raises
  • Machine Crunches

Day 4 - Chest and Back - 2

  • Incline Bench Barbell Chest Press
  • Assisted / Weighted Pull Ups
  • Flat Bench Dumbbell Flys
  • Dumbbell Rows
  • Assisted / Weighted Dips
  • Wide Grip Cable Lat Pulldown

Day 5 - Shoulders and Arms - 2

  • Dumbbell Military Press
  • Lateral Dumbbell Raises
  • Close Grip Barbell Bench Press
  • Overhead Tricep Dumbbell Extensions
  • Close Grip Bicep Curls
  • Dumbbell Shrugs

Day 6 - Legs - 2

  • Barbell Deadlifts
  • Hack Squats
  • Good Mornings
  • Machine Back Extensions
  • Pin Machine Leg Extensions
  • Weighted Leg Raises
Arnold Split Day 1 Chest Back 1
Arnold Split Day 2 Shoulder Arms 1
Arnold Split Day 3 Legs 1
Arnold Split Day 4 Chest Back 2
Arnold Split Day 5 Shoulder Arms 2
Arnold Split Day 6 Legs 2

Advanced Seven Day Split

This routine consists of a full body workout split over seven days using machines, dumbbells and barbells.

Day 1 - Chest

  • Flat Bench Barbell Chest Press
  • Incline Bench Barbell Chest Press
  • Decline Bench Barbell Chest Press
  • Flat Bench Dumbbell Chest Press
  • Incline Bench Dumbbell Chest Press
  • Decline Bench Dumbbell Chest Press
  • Flat Bench Dumbbell Flys
  • Incline Bench Dumbbell Flys
  • Decline Bench Dumbbell Flys
  • Assisted/Weighted Dips

Day 2 - Back

  • Bent Over Shoulder Grip Barbell Rows
  • Assisted/Weighted Pull Ups
  • Plated Loaded Close Grip T-Bar Row
  • Back Shrugs / 1 Inch Rack Pulls
  • Rack Pull Rows
  • Dumbble Rows
  • Seated Cable Rows

Day 3 - Legs

  • Barbell Squats
  • Barbell Front Squats
  • Hack Squats
  • Barbell Deadlifts
  • Plate Machine Leg Press
  • Pin Machine Leg Extension
  • Plate Machine Leg Hamstring Curls
  • Smith Machine Calf Raises

Day 4 - Shoulders

  • Barbell Hang and Clean Press
  • Plate Machine Military Press
  • Dumbbell Arnold Press
  • Dumbbell Suitcase Row
  • Landmine Press
  • Lateral Dumbbell Raises

Day 5 - Triceps

  • Tricep Dips
  • Overhead Tricep Dumbbell Extension
  • Standing Dumbble Tricep Kickbacks
  • Rack Pushes / Tricep Lockouts
  • Close Grip Pushdowns
  • Close Grip Barbell Bench Press
  • Eyeballs / Skullcrushers

Day 6 - Biceps and ForeArms

  • Standing Barbell Bicep Curls
  • Close Grip Bicep Curls
  • Dumbbell Bicep Curls
  • Hammer Curls
  • Concentration Curls
  • Chin Ups Shoulders Forward
  • Reverse Barbell Curls
  • Behind The Back Wrist Curls
  • Wrist Rotators

Day 7 - Core

  • Barbell Weighted Sit-Ups
  • Machine Crunches
  • Weighted Leg Raises
  • Standing Smith Machine Side Crunches
  • Weighted Russian Twists
  • Standing Back Raises
  • Machine Back Extensions
Advanced Seven Day Split Day 1 Chest
Advanced Seven Day Split Day 2 Back
Advanced Seven Day Split Day 3 Legs
Advanced Seven Day Split Day 4 Shoulders
Advanced Seven Day Split Day 5 Triceps
Advanced Seven Day Split Day 6 Biceps Forearms
Advanced Seven Day Split Day 7 Core

Advanced Eight Day Split

This routine consists of a full body workout split over eight days using machines, dumbbells and barbells.

Day 1 - Chest

  • Flat Bench Barbell Chest Press
  • Incline Bench Barbell Chest Press
  • Decline Bench Barbell Chest Press
  • Flat Bench Dumbbell Chest Press
  • Incline Bench Dumbbell Chest Press
  • Decline Bench Dumbbell Chest Press
  • Flat Bench Dumbbell Flys
  • Incline Bench Dumbbell Flys
  • Decline Bench Dumbbell Flys
  • Assisted/Weighted Dips

Day 2 - Back

  • Bent Over Shoulder Grip Barbell Rows
  • Assisted/Weighted Pull Ups
  • Plated Loaded Close Grip T-Bar Row
  • Back Shrugs / 1 Inch Rack Pulls
  • Rack Pull Rows
  • Dumbble Rows
  • Seated Cable Rows

Day 3 - Legs

  • Barbell Squats
  • Barbell Front Squats
  • Hack Squats
  • Barbell Deadlifts
  • Plate Machine Leg Press
  • Pin Machine Leg Extension
  • Plate Machine Leg Hamstring Curls
  • Smith Machine Calf Raises

Day 4 - Shoulders

  • Barbell Hang and Clean Press
  • Plate Machine Military Press
  • Dumbbell Arnold Press
  • Dumbbell Suitcase Row
  • Landmine Press
  • Lateral Dumbbell Raises

Day 5 - Triceps

  • Tricep Dips
  • Overhead Tricep Dumbbell Extension
  • Standing Dumbble Tricep Kickbacks
  • Rack Pushes / Tricep Lockouts
  • Close Grip Pushdowns
  • Close Grip Barbell Bench Press
  • Eyeballs / Skullcrushers

Day 6 - Biceps

  • Standing Barbell Bicep Curls
  • Close Grip Bicep Curls
  • Dumbbell Bicep Curls
  • Hammer Curls
  • Concentration Curls
  • Chin Ups Shoulders Forward

Day 6 - ForeArms

  • Reverse Barbell Curls
  • Behind The Back Wrist Curls
  • Wrist Rotators
  • Seated Reverse Write Curls
  • Famers Walk

Day 8 - Core

  • Barbell Weighted Sit-Ups
  • Machine Crunches
  • Weighted Leg Raises
  • Standing Smith Machine Side Crunches
  • Weighted Russian Twists
  • Standing Back Raises
  • Machine Back Extensions
Advanced Eight Day Split Day 1 Chest
Advanced Eight Day Split Day 2 Back
Advanced Eight Day Split Day 3 Legs
Advanced Eight Day Split Day 4 Shoulders
Advanced Eight Day Split Day 5 Triceps
Advanced Eight Day Split Day 6 Biceps
Advanced Eight Day Split Day 7 Forearms
Advanced Eight Day Split Day 8 Core

Date Published: Aug 25, 2025
Last Updated: Aug 25, 2025