Advanced split for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 4 workouts, each with 7 to 10 exercises, about 90 minutes and 550 kcal on average. Most sets go to legs, abs and arms.
- Level: Advanced
- Per week: 3-4
- Workouts in cycle: 4
- Weeks: 4
- Exercises: 25
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. Leg day
| Brisk walking | 10 min |
| Barbell squat | 3 × 12 |
| Bodyweight reverse lunge | 3 × 12 |
| Leg press | 3 × 12 |
| Seated leg extension | 3 × 15 |
| Lying leg curl | 3 × 15 |
| Seated calf raise | 3 × 15 |
| Decline bench crunch | 4 × 15 |
2. Back
| Brisk walking | 10 min |
| 45-degree hyperextension | 4 × 15 |
| Assisted wide-grip pull-ups | 4 × 15 |
| Seated cable row | 4 × 12 |
| Single-arm dumbbell row, right | 3 × 12 |
| Wide grip lat pulldown | 4 × 12 |
| Decline bench crunch | 4 × 15 |
3. Chest
| Brisk walking | 10 min |
| 45-degree hyperextension | 4 × 15 |
| Incline Smith machine press | 4 × 12 |
| Machine fly | 4 × 12 |
| Incline dumbbell chest press | 4 × 12 |
| Dumbbell flat bench fly | 3 × 15 |
| Decline bench crunch | 4 × 15 |
4. Shoulders, arms
| Brisk walking | 10 min |
| Dumbbell Arnold press | 3 × 15 |
| Dumbbell lateral raise | 4 × 12 |
| Barbell upright row | 4 × 12 |
| Reverse machine fly | 4 × 12 |
| Barbell biceps curlsuperset | 4 × 12 |
| Barbell lying extensionsuperset | 4 × 12 |
| Incline dumbbell curlsuperset | 4 × 12 |
| Cable pushdownsuperset | 4 × 12 |
| Decline bench crunch | 4 × 15 |
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.
