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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.
This routine consists of an upper and lower day primarily using barbell exercises.
This routine consists a standard stronglifts routine primarily using barbell exercises.
This routine consists of a full body workout split over three days primarily using barbells.
This routine consists of a full body workout every three days.
This routine consists of a full body workout split over seven days using machines, dumbbells and barbells.
This routine consists of a full body workout split over eight days using machines, dumbbells and barbells.
Date Published: Aug 25, 2025
Last Updated: Aug 25, 2025