{"id":28633,"date":"2025-05-17T18:35:47","date_gmt":"2025-05-17T18:35:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28633"},"modified":"2025-05-17T18:35:50","modified_gmt":"2025-05-17T18:35:50","slug":"12-week-advanced-bodybuilding-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-advanced-bodybuilding-workout-plan","title":{"rendered":"Advanced Bodybuilding Workout: 12-Week Plan to Strong &amp; Jacked"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate 12-week advanced bodybuilding workout program to help you push harder and gain strength and size. It is for experienced lifters with more than 2-3 years of lifting experience who want to get stronger and bigger.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Workout Type<\/td><td>Weight Training<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>5-6x weekly<\/td><\/tr><tr><td>Duration\/Session<\/td><td>90-120 minutes<\/td><\/tr><tr><td>Program Duration<\/td><td>12 Weeks<\/td><\/tr><tr><td>Split Type<\/td><td>PPL, Upper-Lower, Full-body, &amp; Bro Split<\/td><\/tr><tr><td>Experienced Require<\/td><td>2-3 years of lifting<\/td><\/tr><tr><td>Workout Goal<\/td><td>Increase Strength, Mass, and Endurance<\/td><\/tr><tr><td>Target Gender<\/td><td>Male<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>21-35 years<\/td><\/tr><tr><td>Supplementation Needed<\/td><td>Yes (at least why protein &amp; creatine)<\/td><\/tr><tr><td>Best time to exercise<\/td><td>Afternoon or Evening (Morning is also fine)<\/td><\/tr><tr><td>PDF Available<\/td><td>Yes (at the bottom)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate 12-Week Advanced Bodybuilding Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/05\/Advanced-Bodybuilding-Exercise-Plan.jpg\" alt=\"Advanced Bodybuilding Exercise Plan\" class=\"wp-image-28646\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/05\/Advanced-Bodybuilding-Exercise-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/05\/Advanced-Bodybuilding-Exercise-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/05\/Advanced-Bodybuilding-Exercise-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This program involves multiple training splits throughout the 12 weeks, including the push-pull-legs, <a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split-for-beginners-with-pdf\" data-type=\"post\" data-id=\"24994\" target=\"_blank\" rel=\"noreferrer noopener\">upper-lower split<\/a>, and full body.<\/p>\n\n\n\n<p>It also includes rest-pause reps, <a href=\"https:\/\/thefitnessphantom.com\/superset-workout-examples\" target=\"_blank\" data-type=\"post\" data-id=\"6021\" rel=\"noreferrer noopener\">supersets<\/a>, and dropsets (advanced training approaches) to stimulate muscle growth.<\/p>\n\n\n\n<p><strong>12-week advanced muscle-building plan outline:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1-3: <\/strong>PPL &amp; Upper Lower Split<\/li>\n\n\n\n<li><strong>Weeks 4-6:<\/strong> Bro Split<\/li>\n\n\n\n<li><strong>Weeks 7-9:<\/strong> Upper Lower Split &amp; Full Body<\/li>\n\n\n\n<li><strong>Weeks 10-12: <\/strong>Push Pull Legs &amp; Upper Lower Split<\/li>\n<\/ul>\n\n\n\n<p><strong>Perform some of the <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\">warm-up exercises<\/a> before training these muscles:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chest:<\/strong> Shoulder Pass Through, Banded Pull Aparts, Dive Bomber Push-ups, Inverted Rows, &amp; Bench Press with low load<\/li>\n\n\n\n<li><strong>Back:<\/strong> Low Lunge Arch, World&#8217;s Greatest Stretch, Bird Dog Plank Lifts, Banded Bent-over Row, Chin-ups, and Pull-ups.<\/li>\n\n\n\n<li><strong>Legs:<\/strong> Leg Swings, Hamstrings Stretch, Glute Bridge, Reverse Lunges to Front Kick, Deep Squat, Archer Squats, Leg Extensions, and Leg Curls.<\/li>\n\n\n\n<li><strong>Shoulders:<\/strong> Shoulder Pass Through, Banded Pull Aparts, Internal and External Shoulder Rotation, Standing Bodyweight IYT Raises, and Single-arm Overhead Press.<\/li>\n\n\n\n<li><strong>Full Body:<\/strong> Do a combination of the above exercises if you train your entire body.<\/li>\n\n\n\n<li><strong>Perform 3-4 exercises for 10 minutes in your warm-up for any muscle group.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Rest for 1-2 minutes during the isolation exercises and 2-4 minutes during <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"4243\" rel=\"noreferrer noopener\">heavyweight compound exercises<\/a>.<\/strong><\/p>\n\n\n\n<p><strong>Now, let&#8217;s uncover the exercise plan.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 1-3: PPL &amp; Upper Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Push Workout<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Pull Workout<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Active Recovery<\/li>\n\n\n\n<li><strong>Day 5: <\/strong>Upper Body<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> Full Day Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Push (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Controlled eccentric, full ROM<\/td><\/tr><tr><td>Incline Dumbbell Press<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Deep stretch at the bottom<\/td><\/tr><tr><td>Weighted Dips<\/td><td>3<\/td><td>10-12<\/td><td>Light<\/td><td>Lean forward, elbows flared<\/td><\/tr><tr><td>Overhead Dumbbell Press<\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Avoid shrugging, full ROM<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/shorts\/f_OGBg2KxgY\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/shorts\/f_OGBg2KxgY?feature=share\" rel=\"noreferrer noopener\">Cable Lateral Raises<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Slow eccentric, pause at top<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" rel=\"noreferrer noopener\">Skull Crushers (EZ Bar)<\/a><\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Keep elbows tucked<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#3_Rope_Pushdown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#3_Rope_Pushdown\" rel=\"noreferrer noopener\">Cable Tricep Pushdowns<\/a><\/td><td>2<\/td><td>15-20<\/td><td>Light<\/td><td>Superset with lateral raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Pull (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Weighted Pull-Ups<\/td><td>4<\/td><td>8-10<\/td><td>BW<\/td><td>Full ROM, controlled descent<\/td><\/tr><tr><td>Barbell Bent-Over Row<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Keep back straight, pull to the hips<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/yPis7nlbqdY\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/yPis7nlbqdY\" rel=\"noreferrer noopener\">T-Bar Row<\/a><\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Focus on lat contraction<\/td><\/tr><tr><td>Face Pulls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>External rotation, rear delts<\/td><\/tr><tr><td>EZ Bar Curl<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>No swinging, full supination<\/td><\/tr><tr><td>Hammer Curls (DB)<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Superset with face pulls<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#7_Bayesian_Cable_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Bayesian Cable Curl<\/a><\/td><td>2<\/td><td>15-20<\/td><td>Light<\/td><td>Slow eccentric, constant tension<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Legs (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Depth below parallel, brace core<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Controlled, full ROM<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#8_Bulgarian_Split_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Bulgarian Split Squat<\/a><\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Deep stretch, upright torso<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>15-20<\/td><td>Moderate<\/td><td>Pause at the top and bottom<\/td><\/tr><tr><td>Hanging Knee to Chest<\/td><td>3<\/td><td>12-15<\/td><td>Bodyweight<\/td><td>Controlled, no swinging<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Rest or Active Recovery<\/strong><\/h4>\n\n\n\n<p>20 minutes of low-intensity <a href=\"https:\/\/thefitnessphantom.com\/list-of-resistance-band-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7139\" rel=\"noreferrer noopener\">resistance band exercises<\/a> targeting smaller muscle groups and stabilizers.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Upper Body (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Pause at chest, explosive press<\/td><\/tr><tr><td>Weighted Pull-Ups<\/td><td>5<\/td><td>4-6<\/td><td>BW<\/td><td>Strict form, full ROM<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#1_Smith_Machine_Overhead_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#1_Smith_Machine_Overhead_Press\" rel=\"noreferrer noopener\">Overhead Press<\/a><\/td><td>4<\/td><td>5-7<\/td><td>80-85%<\/td><td>Lockout at top, no leg drive<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#1_Close_Grip_Bench_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#1_Close_Grip_Bench_Press\" rel=\"noreferrer noopener\">Close-Grip Bench Press<\/a><\/td><td>3<\/td><td>6-8<\/td><td>75-80%<\/td><td>Elbows tucked, tricep focus<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-back-exercises#6_Pendlay_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-back-exercises#6_Pendlay_Row\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><td>3<\/td><td>6-8<\/td><td>75-80%<\/td><td>Reset each rep, explosive pull<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/NH7Xv-7NQNQ\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/NH7Xv-7NQNQ\" rel=\"noreferrer noopener\">Farmer\u2019s Carry<\/a><\/td><td>3<\/td><td>30s<\/td><td>Heavy<\/td><td>Grip strength, core stability<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Lower Body (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Front Squat<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Upright torso, deep squat<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>4<\/td><td>10-12<\/td><td>65-70%<\/td><td>Hinge at the hips<\/td><\/tr><tr><td>Walking Lunges (DB)<\/td><td>3<\/td><td>12-15<\/td><td>Moderate<\/td><td>Long strides, knee to the floor<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Slow eccentric, pause at top<\/td><\/tr><tr><td>Lying Hamstring Curls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Full ROM, avoid hip rise<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>15-20<\/td><td>Moderate<\/td><td>Stretch at the bottom, pause at the top<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 4-6: Bro Split<\/h3>\n\n\n\n<p>The Bro-split is a simple training plan. It involves training <a href=\"https:\/\/thefitnessphantom.com\/ramon-dino-workout-routine-with-pdf\" data-type=\"post\" data-id=\"26486\">one muscle group per day<\/a>, allowing you to focus on different parts of each muscle and improve muscular symmetry.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Active Recovery<\/li>\n\n\n\n<li><strong>Day 5: <\/strong>Shoulders<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Arms<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Controlled eccentric, full ROM<\/td><\/tr><tr><td>Flat DB Press<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Deep stretch, avoid locking out<\/td><\/tr><tr><td>Cable Chest Flyes (Mid)<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Constant tension, pause at peak<\/td><\/tr><tr><td>Incline DB Flyes<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Stretch at the bottom<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-ups-and-their-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"1614\" rel=\"noreferrer noopener\">Deficit Push-Ups<\/a><\/td><td>2<\/td><td>15-20<\/td><td>Bodyweight<\/td><td>Superset with cable flyes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/gym-machine-chest-workout-and-exercises#3_Seated_Machine_Chest_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/gym-machine-chest-workout-and-exercises#3_Seated_Machine_Chest_Press\" rel=\"noreferrer noopener\">Machine Chest Press<\/a><\/td><td>2<\/td><td>12-15<\/td><td>Moderate<\/td><td>Slow eccentric, full contraction<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Deadlifts (Conventional)<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>Neutral spine, controlled descent<\/td><\/tr><tr><td>Lat Pulldown (Wide Grip)<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Pull to chest, slight lean back<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Neutral spine, squeeze scapulae<\/td><\/tr><tr><td>Chest-Supported DB Row<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Full stretch, avoid momentum<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#10_Straight_Arm_Lat_Pullover\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#10_Straight_Arm_Lat_Pullover\" rel=\"noreferrer noopener\">Straight-Arm Pulldown<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Lats focus, slow eccentric<\/td><\/tr><tr><td>Hyperextensions<\/td><td>2<\/td><td>15-20<\/td><td>Bodyweight<\/td><td>Superset with pulldown, glute focus<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Depth below parallel, brace core<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>Hinge at the hips, hamstring stretch<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>Full lockout, glute contraction<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#6_One-leg_Leg_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#6_One-leg_Leg_Press\" rel=\"noreferrer noopener\">Single-Leg Leg Press<\/a><\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Controlled, avoid locking knees<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>12-15<\/td><td>Moderate<\/td><td>Pause at the top and bottom<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-planks\" target=\"_blank\" data-type=\"post\" data-id=\"5225\" rel=\"noreferrer noopener\">Plank with Weight<\/a><\/td><td>3<\/td><td>30-45s<\/td><td>Moderate<\/td><td>Brace core, neutral spine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Rest or Active Recovery<\/strong><\/h4>\n\n\n\n<p>20-30 minutes of low-intensity bodyweight movements to improve joint mobility and muscle recovery.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Standing Barbell OHP<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>No leg drive, lockout at top<\/td><\/tr><tr><td>Arnold Press (DB)<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>Full ROM, controlled rotation<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-rear-delts\" target=\"_blank\" data-type=\"post\" data-id=\"8948\" rel=\"noreferrer noopener\">Barbell Rear Delt Row<\/a><\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Elbows high, rear delt focus<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Slight lean, avoid shrugging<\/td><\/tr><tr><td>Face Pulls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>External rotation, rear delts<\/td><\/tr><tr><td>Trap Bar\/Smith Shrugs<\/td><td>3<\/td><td>10-12<\/td><td>Moderate<\/td><td>Hold at the top, no rolling shoulders<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Close-Grip Bench Press<\/td><td>4<\/td><td>8-10<\/td><td>70\u201375%<\/td><td>Elbows tucked, tricep focus<\/td><\/tr><tr><td>Weighted Straight Dips<\/td><td>3<\/td><td>10-12<\/td><td>Bodyweight <\/td><td>Upright torso, elbows back<\/td><\/tr><tr><td>Overhead Cable Tricep Extension<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Full stretch, constant tension<\/td><\/tr><tr><td>Barbell Curl<\/td><td>4<\/td><td>8-10<\/td><td>70\u201375%<\/td><td>No swinging, full supination<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>10-12<\/td><td>65\u201370%<\/td><td>Stretch at the bottom<\/td><\/tr><tr><td>Cable Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Triceps stay firmly on the bench.<\/td><\/tr><tr><td>Wrist Curls (Forearms)<\/td><td>2<\/td><td>15-20<\/td><td>Light<\/td><td>Controlled, full ROM<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 7-9: Upper Lower Split &amp; Full Body<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Upper Body (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Lower Body (Strength)<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Full Body (Mixed)<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Active Recovery<\/li>\n\n\n\n<li><strong>Day 5: <\/strong>Upper Body (Strength)<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Lower Body (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Upper Body (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Controlled eccentric, full ROM<\/td><\/tr><tr><td>Weighted Pull-Ups<\/td><td>4<\/td><td>8-10<\/td><td>BW<\/td><td>Rest-pause on the final set<\/td><\/tr><tr><td>Incline DB Press<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Deep stretch, drop set on the final set<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Pull to hips, neutral spine<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Slow eccentric, drop set on final set<\/td><\/tr><tr><td>EZ Bar Skull Crushers<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Elbows tucked, rest-pause on final set<\/td><\/tr><tr><td>DB Hammer Curls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Superset with skull crushers<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Lower Body (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Depth below parallel, brace core<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>4<\/td><td>3-5<\/td><td>85-90%<\/td><td>Neutral spine, controlled pull<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>Full lockout, glute focus<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Rest-pause on the final set<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>12-15<\/td><td>Moderate<\/td><td>Control the negative <\/td><\/tr><tr><td>Weighted Plank<\/td><td>3<\/td><td>30-45s<\/td><td>Moderate<\/td><td>Brace core, neutral spine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Full Body (Mixed Focus)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Overhead Barbell Press<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>No leg drive, full ROM<\/td><\/tr><tr><td>Barbell Front Squat<\/td><td>4<\/td><td>6-8<\/td><td>75-80%<\/td><td>Upright torso, deep squat<\/td><\/tr><tr><td>Weighted Chin-Ups<\/td><td>3<\/td><td>8-10<\/td><td>10-20kg<\/td><td>Drop set on the final set<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Drop set on the final set<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Hamstring stretch, hinge at hips<\/td><\/tr><tr><td>Cable Face Pulls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Rear delts, drop set on final set<\/td><\/tr><tr><td>Hanging Leg Raises<\/td><td>3<\/td><td>12-15<\/td><td>Bodyweight<\/td><td>Controlled, no swinging<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Rest or Active Recovery<\/strong><\/h4>\n\n\n\n<p>20-30 minutes of a gentle yoga sequence focusing on mobility and stretching.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Upper Body (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Pause at chest, explosive press<\/td><\/tr><tr><td>Barbell Pendlay Row<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Reset each rep, explosive pull<\/td><\/tr><tr><td>Seated DB Shoulder Press<\/td><td>4<\/td><td>5-7<\/td><td>80-85%<\/td><td>Full ROM, rest-pause on final set<\/td><\/tr><tr><td>Triceps Bar Dips<\/td><td>3<\/td><td>6-8<\/td><td>BW<\/td><td>Upright torso, elbows back<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>6-8<\/td><td>75-80%<\/td><td>No swinging, rest-pause on final set<\/td><\/tr><tr><td>Rear Delt Flyes (DB)<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Drop set on final set, slow eccentric<\/td><\/tr><tr><td>Farmer\u2019s Carry<\/td><td>3<\/td><td>30s<\/td><td>Heavy<\/td><td>Grip strength, core stability<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Lower Body (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Front Squat<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Upright torso, deep squat<\/td><\/tr><tr><td>Bulgarian Split Squats<\/td><td>3<\/td><td>10-12<\/td><td>65-70%<\/td><td>Drop set on final set, deep stretch<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Slow eccentric, rest-pause on final set<\/td><\/tr><tr><td>Lying Hamstring Curls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Full ROM, drop set on final set<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>15-20<\/td><td>Moderate<\/td><td>Rest-pause on the final set<\/td><\/tr><tr><td>Goblet Squat (DB)<\/td><td>3<\/td><td>12-15<\/td><td>Moderate<\/td><td>Slow tempo, glute\/quad focus<\/td><\/tr><tr><td>Cable Woodchoppers<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Core rotation, controlled<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7: Rest or Active Recovery<\/strong><\/h4>\n\n\n\n<p>20-30 minutes of stationary bike, outdoor cycling, or spin bike at a relaxed pace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 10-12: Push Pull Legs &amp; Upper Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest, Shoulders, Triceps (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back, Biceps (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Legs (Strength)<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Active Recovery (light cardio, mobility)<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Upper Body (Strength Focus)<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Lower Body (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> Full Day OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Push (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>8\u201310<\/td><td>70\u201375%<\/td><td>Slow eccentric (3s), full stretch<\/td><\/tr><tr><td>Flat Barbell Bench Press<\/td><td>3<\/td><td>10\u201312<\/td><td>65\u201370%<\/td><td>Drop set on final set, touch-and-go<\/td><\/tr><tr><td>Cable Flyes (Mid-Chest)<\/td><td>3<\/td><td>12\u201315<\/td><td>Light<\/td><td>Rest-pause on final set, constant tension<\/td><\/tr><tr><td>Standing Barbell OHP<\/td><td>3<\/td><td>8\u201310<\/td><td>70\u201375%<\/td><td>Controlled, lockout at top<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>3<\/td><td>12\u201315<\/td><td>Light<\/td><td>Drop set on final set, partials at end<\/td><\/tr><tr><td>EZ Bar Skull Crushers<\/td><td>3<\/td><td>10\u201312<\/td><td>65\u201370%<\/td><td>Rest-pause on final set, elbows tucked<\/td><\/tr><tr><td>Single-Arm Cable Pushdown<\/td><td>2<\/td><td>15\u201320<\/td><td>Light<\/td><td>Superset with lateral raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Pull (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Weighted Chin-Ups<\/td><td>4<\/td><td>8-10<\/td><td>BW<\/td><td>Rest-pause on final set, full ROM<\/td><\/tr><tr><td>Chest-Supported DB Row<\/td><td>4<\/td><td>8-10<\/td><td>70\u201375%<\/td><td>Drop set on final set, scapular retraction<\/td><\/tr><tr><td>Lat Pulldown (Neutral Grip)<\/td><td>3<\/td><td>10-12<\/td><td>65\u201370%<\/td><td>Slow eccentric (3s), stretch at top<\/td><\/tr><tr><td>Cable Straight-Arm Pulldown<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Drop set on final set, lat focus<\/td><\/tr><tr><td>Preacher Curl (EZ Bar)<\/td><td>3<\/td><td>10-12<\/td><td>65\u201370%<\/td><td>Rest-pause on final set, strict form<\/td><\/tr><tr><td>DB Concentration Curl<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Superset with pulldown, peak contraction<\/td><\/tr><tr><td>Cable Rear Delt Flyes<\/td><td>2<\/td><td>15-20<\/td><td>Light<\/td><td>Slow tempo, constant tension<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Legs (Strength &amp; Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>5<\/td><td>4-6<\/td><td>80\u201385%<\/td><td>Depth below parallel, braced core<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>4<\/td><td>3-5<\/td><td>85\u201390%<\/td><td>Neutral spine, rest-pause on final set<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>4<\/td><td>6-8<\/td><td>75\u201380%<\/td><td>Full lockout, glute contraction<\/td><\/tr><tr><td>Single-Leg Leg Press<\/td><td>3<\/td><td>8-10<\/td><td>70\u201375%<\/td><td>Controlled, avoid knee lockout<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>12-15<\/td><td>Moderate<\/td><td>Drop set on the final set<\/td><\/tr><tr><td>Weighted Plank<\/td><td>3<\/td><td>30-45s<\/td><td>Moderate<\/td><td>Brace core, neutral spine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Push (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Flat Barbell Bench Press<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>1-sec pause at chest, explosive press<\/td><\/tr><tr><td>Incline DB Press<\/td><td>3<\/td><td>6-8<\/td><td>75-80%<\/td><td>Rest-pause on final set, full ROM<\/td><\/tr><tr><td>Seated Barbell OHP<\/td><td>4<\/td><td>5-7<\/td><td>80-85%<\/td><td>Rest-pause on final set, no leg drive<\/td><\/tr><tr><td>Weighted Chest Dips<\/td><td>3<\/td><td>6-8<\/td><td>BW<\/td><td>Lean forward, elbows flared<\/td><\/tr><tr><td>Overhead DB Tricep Extension<\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Drop set on final set, full stretch<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Slow eccentric, constant tension<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Pull (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Barbell Pendlay Row<\/td><td>5<\/td><td>4-6<\/td><td>80-85%<\/td><td>Reset each rep, rest-pause on final set<\/td><\/tr><tr><td>Weighted Pull-Ups<\/td><td>4<\/td><td>5-7<\/td><td>BW<\/td><td>Rest-pause on final set, strict form<\/td><\/tr><tr><td>Rack Pulls (Mid-Shin)<\/td><td>3<\/td><td>4-6<\/td><td>85-90%<\/td><td>Neutral spine, explosive pull<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>8-10<\/td><td>70-75%<\/td><td>Drop set on final set, scapular retraction<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>6-8<\/td><td>75-80%<\/td><td>Drop set on final set, no swinging<\/td><\/tr><tr><td>Face Pulls<\/td><td>3<\/td><td>12-15<\/td><td>Light<\/td><td>Rear delts, slow tempo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Lagging Muscle Groups<\/strong><\/h4>\n\n\n\n<p><strong>Choose 1-2 lagging muscle groups weekly. For example &#8211; Arms<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Intensity<\/th><th>Notes<\/th><\/tr><\/thead><tbody><tr><td>Close-Grip Bench Press<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Rest-pause on final set, elbows tucked<\/td><\/tr><tr><td>Barbell Curl<\/td><td>4<\/td><td>8-10<\/td><td>70-75%<\/td><td>Drop set on final set, strict form<\/td><\/tr><tr><td>Overhead Cable Tricep Extension<\/td><td>3<\/td><td>9-12<\/td><td>Light<\/td><td>Drop set on final set, full stretch<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>8-12<\/td><td>65-70%<\/td><td>Rest-pause on the final set<\/td><\/tr><tr><td>Rope Tricep Pushdowns<\/td><td>3<\/td><td>8-12<\/td><td>Light<\/td><td>Extend your arms fully<\/td><\/tr><tr><td>Hammer Curls (DB)<\/td><td>3<\/td><td>8-12<\/td><td>Light<\/td><td>Slow tempo, forearm focus<\/td><\/tr><tr><td>Wrist Curls<\/td><td>2<\/td><td>8-12<\/td><td>Light<\/td><td>Controlled, full ROM<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<ol class=\"rank-math-list \">\n<li id=\"faq-question-1747471060758\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How do I know if this plan is suitable for me?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This plan is designed for lifters with 3+ years of consistent training, significant muscle mass, and mastery in <a href=\"https:\/\/thefitnessphantom.com\/barbell-compound-exercises\" data-type=\"post\" data-id=\"7706\" target=\"_blank\" rel=\"noreferrer noopener\">compound lifts<\/a>. Plus, if you can lift big, train for 90-120 minutes with full intensity, recover well from 5\u20136 weekly sessions, and want to gain strength and size, it\u2019s appropriate for you.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747472899964\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How do I implement progressive overload effectively?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Increase weight by 2.5-5% weekly when you complete all reps with good form (RPE 7-9). If stalled, add 1\u20132 reps, an extra set, or reduce rest intervals by 10-15 seconds. A little improvement over time can help achieve bigger results in the long run.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747473008084\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How do I perform drop sets safely?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>On the final set, lift to near failure, reduce weight by 20-30%, and continue to failure. Use spotters for quick weight changes. It will allow you to lift continuously. Limit to 1-3 exercises per session to avoid excessive fatigue.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747473116454\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What should my nutrition look like to support this plan?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Aim for a slight caloric surplus (250-500 kcal above maintenance) to fuel growth. Consume 1.6-2.2g protein\/kg body weight (e.g., 128-176g for an 80kg lifter), 4-6g carbs\/kg for energy, and 0.8-1g fat\/kg. Hydrate well (3-5L water\/day). I also suggest including creatine (4-5g daily) and whey protein for convenience.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747473211538\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What should I do if I feel overly fatigued or sore?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Take a full day, let your muscles heal, and start the next day from where you&#8217;d left off. You can also cut 1-2 sets per exercise or lower to 60\u201370% 1RM for 1-2 sessions. If you still feel fatigued, take 2 days rest. <\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747473273864\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can I add cardio without losing gains?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, add 1-2 sessions of 20-40 minutes of <a href=\"https:\/\/thefitnessphantom.com\/6-day-steady-state-cardio-plan-with-pdf\" data-type=\"post\" data-id=\"24412\" target=\"_blank\" rel=\"noreferrer noopener\">low-intensity steady-state<\/a> (LISS) cardio on rest days. If you want to perform <a href=\"https:\/\/thefitnessphantom.com\/gym-hiit-workouts-with-workout-plan\" data-type=\"post\" data-id=\"5527\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT cardio<\/a>, do it once per week for no more than 30 minutes, as it can interfere with muscle gains.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747473331369\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How should I adjust the plan if I have a lagging muscle group?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Keep an additional training session to target 1-2 lagging muscle groups, such as arms, hamstrings, or shoulders. You can also include 2-3 exercises for your weaker body parts wherever they can fit.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1747473433790\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How do I adjust the plan if I\u2019m cutting instead of bulking?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>For cutting, aim for a 200-400 kcal deficit daily while maintaining 1.8-2.4g protein\/kg to preserve muscle. Reduce volume by 10-20% (for example, 3 sets instead of 4 for some exercises) to manage fatigue. I also recommend including 1-2 LISS cardio sessions (30-60 min) on rest days to increase calorie burn.<\/p>\n\n<\/div>\n<\/li>\n<\/ol>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Advanced Bodybuilding Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-31bc2ba7-2466-4b84-877a-a8ef9712500b\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/05\/Advanced-Bodybuilding-Workout-Routine.pdf\">Advanced Bodybuilding Workout Routine PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/05\/Advanced-Bodybuilding-Workout-Routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-31bc2ba7-2466-4b84-877a-a8ef9712500b\" download>Download<\/a><\/div>\n\n\n\n<p><br>Save this PDF or print it out. Keep it handy and use it offline. If this is not the program you&#8217;re looking for, use the search button to find a suitable on.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate 12-week advanced bodybuilding workout program to help you push harder and gain strength and size. It is for experienced lifters with more than 2-3 years of lifting experience who want to get stronger and bigger. Program Summary Workout Type Weight Training Sessions\/Week 5-6x weekly Duration\/Session 90-120 minutes Program Duration 12 Weeks &#8230; <a title=\"Advanced Bodybuilding Workout: 12-Week Plan to Strong &amp; Jacked\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-advanced-bodybuilding-workout-plan\" aria-label=\"Read more about Advanced Bodybuilding Workout: 12-Week Plan to Strong &amp; Jacked\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28645,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[460,503,381],"class_list":["post-28633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-gym-workout","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28633","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=28633"}],"version-history":[{"count":9,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28633\/revisions"}],"predecessor-version":[{"id":28647,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28633\/revisions\/28647"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28645"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}