Advanced full body workout for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 10 to 14 exercises, about 112 minutes and 1220 kcal on average. Most sets go to arms, legs and back.
- Level: Advanced
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 64
Made for experienced lifters: more sets, heavy compound lifts and supersets. If you haven't trained in a while, start with the intermediate level.
Workouts in this program
1. Chest, triceps, shoulders
| Machine fly | 3 × 12 |
| Barbell bench press | 4 × 12 |
| Cable middle fly | 4 × 15 |
| Incline dumbbell chest press | 3 × 12 |
| Push-ups | 4 × 15 |
| Close-grip push-up | 4 × 12 |
| Barbell lying extension | 4 × 15 |
| Single-arm dumbbell triceps kickback | 3 × 12 |
| Cable pushdown | 3 × 15 |
| Dumbbell Arnold press | 4 × 12 |
| Cable rear drive | 3 × 12 |
| Plate front raise | 3 × 15 |
| Brisk walking | 40 min |
2. Leg day
| Bodyweight reverse lunge | 2 × 20 |
| Barbell split squat | 3 × 15 |
| Leg press | 4 × 12 |
| Lying leg curlsuperset | 4 × 12 |
| Seated leg extensionsuperset | 4 × 12 |
| Seated calf raisesuperset | 4 × 12 |
| Barbell standing calf raisessuperset | 4 × 12 |
| Decline bench crunch | 3 × 20 |
| Machine crunch | 4 × 20 |
| Captain's chair leg raise | 3 × 15 |
| Brisk walking | 40 min |
3. Back, biceps
| Assisted wide-grip pull-ups | 4 × 15 |
| Lat pulldownsuperset | 3 × 12 |
| Seated cable rowsuperset | 3 × 12 |
| Barbell Pendlay row | 4 × 15 |
| Wide grip lat pulldown | 4 × 12 |
| Assisted parallel close-grip pull-up | 4 × 12 |
| Barbell biceps curl | 4 × 12 |
| Incline dumbbell curl | 3 × 15 |
| Single-arm cable bicep curl | 4 × 12 |
| Dumbbell concentration curl | 3 × 12 |
| Brisk walking | 40 min |
4. Chest, triceps, shoulders
| Barbell bench press | 4 × 12 |
| Seated machine chest press | 3 × 12 |
| Dumbbell flat bench fly | 4 × 15 |
| Chest dip | 4 × 15 |
| Dumbbell pullover | 4 × 15 |
| Machine triceps extension | 4 × 12 |
| Cable overhead extension with rope | 3 × 12 |
| Cable triceps kickback | 4 × 15 |
| Barbell standing overhead triceps extension | 3 × 12 |
| Dumbbell lateral raise | 4 × 12 |
| Machine shoulder press | 4 × 12 |
| Dumbbell bent-over rear delt fly | 4 × 15 |
| Brisk walking | 40 min |
5. Leg day
| Bodyweight squat | 2 × 20 |
| Dumbbell single-leg step-up | 4 × 12 |
| Barbell squat | 3 × 12 |
| Dumbbell Romanian deadlift | 3 × 12 |
| Lying leg curlsuperset | 2 × 12 |
| Single-leg 45-degree leg presssuperset | 2 × 12 |
| Machine seated hip abduction | 4 × 15 |
| Seated calf raise | 3 × 15 |
| Smith machine calf raise | 3 × 12 |
| Crunchessuperset | 3 × 20 |
| Alternating toe tapssuperset | 3 × 10 |
| Reverse crunchessuperset | 3 × 15 |
| Body saw planksuperset | 1 min |
| Brisk walking | 40 min |
6. Back, biceps
| Straight-arm cable pulldown | 4 × 15 |
| Wide grip seated cable rowsuperset | 4 × 12 |
| Single-arm cable bent-over rowsuperset | 4 × 12 |
| Reverse-grip lat pulldown | 4 × 12 |
| Single-arm cable lat pulldown | 4 × 12 |
| Barbell preacher curl | 4 × 12 |
| Cable bicep curl | 4 × 15 |
| Standing alternating dumbbell bicep curl | 4 × 12 |
| Dumbbell spider curl | 4 × 12 |
| Brisk walking | 40 min |
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
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