Men who consider themselves past the beginners stage of weight lifting will occasionally find themselves searching for an intermediate or even advanced weight lifting programs to allow them to break through new plateaus in their training.
In this article we will be discussing one of the more popular advanced weight lifting programs you can use to experience the maximum muscle build from training.
The Muscle Building Workout program you are about to experience utilizes an upper and lower body form of split training which selectively splits the training of the body into two groups: upper body consisting of the chest, back, shoulders, biceps and triceps and the lower body including the quads, hamstrings, calves, Abs and lower back consecutively training each group on separate days.
Most professional trainers are known for recommending this training program to be performed at least twice a week as it is known as one of the best muscle building programs for not only individuals at an advanced fitness stage but almost anyone past the beginner’s level.
The Muscle Building Workout Weekly Program:
Mondays-Upper Body Workout
Bench Press Complete 3 sets of the bench press using 10 to 12 reps including a rest period of 2 minutes in-between sets
Rows Complete 3 sets of rows using 10 to 12 reps again resting 2 minutes in-between exercise sets
Incline Dumbbell Press Perform 3 sets with 12 to 15 reps with a rest period of 1 minute in-between sets.
Lat Pull-Downs Perform 3 sets of the Lat Pull-Down using 12 to 15 reps with a 1 minute rest period in-between sets.
Lateral Raises Execute 2 sets of Lateral Raises using 15 to 20 reps resting 60 seconds in-between exercise sets
Triceps Press-Downs Complete 2 sets of the Triceps Press-Downs using 15 to 20 reps. Include a rest period of 60 seconds in-between sets.
Dumbbell Curls Perform 2 exercise sets of the Dumbbell Curl using 15 to 20 reps resting in-between sets for a period of no more than 60 seconds.
Tuesdays-Lower Body Workout
Romanian Deadlifts Perform 6 to 8 reps of the Romanian Deadlift in 3 sets. Rest 2 minutes in-between sets. Leg Press Perform 15 to 20 reps of the Leg Press in 3 sets. Rest period 1 minutes in-between exercise sets.
Seated Leg Curls Complete 12 to 15 reps of the Seated Leg Curl in 3 sets with a scheduled rest period of 60 seconds in-between exercise sets.
Standing Calf Raises Perform 10 to 12 reps of the Standing Calf raises in 4 sets with a 60 second rest period in-between exercise sets.
Abdominals Generally for the abdominal exercises most professionals will recommend the Bicycle Crunch using 15 to 20 reps for as many sets as possible not exceeding a period of 15 minutes resting in-between exercise sets for no more than a period of 60 seconds.
Thursdays-Upper Body Workout
Pull-Ups Complete 3 sets using 10 to 12 reps. Rest for 2 minutes in-between sets.
Barbell Shoulder Press Perform 10 to 12 reps of the Barbell Shoulder Press in 3 sets resting in-between sets for a period of 2 minutes.
Seated Cable Row Complete 3 sets of the Seated Cable Row using 12 to 15 reps. Rest in-between sets for 60 seconds.
Dumbbell Bench Press Complete in 3 sets of 12 to 15 reps. Rest for 60 seconds in-between exercise sets.
Dumbbell Flys Perform 15 to 20 reps of the Dumbbell Flys in 2 sets resting in-between exercise sets for no more than 60 seconds.
Barbell Curls Complete 15 to 20 reps of the Barbell Curls in 2 sets. Rest for 60 seconds in-between exercise sets.
Skull Crushers Perform 15 to 20 reps of the Skull Crusher in 2 exercise sets. Rest for a 60 seconds in-between the two sets. Fridays-
Friday Lower Body Workout:
Squats Complete 3 sets of Squats using 8 to 10 reps. Rest for 2 minutes in-between sets.
Split Squats Complete 3 sets of the Split Squat exercise using 10 to 12 reps. Rest in-between sets for 60 seconds. Laying Leg Curls Perform 12 to 15 reps of the Laying Leg Curls in 3 exercise sets. Rest period in-between sets 60 seconds.
Seted Calf Raises Execute 4 sets of the Seated Calf Raises using 12 to 15 reps. In-between sets rest period of 60 seconds.
Abs Repeat Abdominal exercises suggested in Lower Body Workout X with 15 to 20 reps not exceeding 15 minutes.
As you’ve probably noticed the workout program includes three alternative days for rest and recovery of your muscle tissues to effectively allow you to benefit from performing the workout at your full potential to achieve the maximum muscle build possible. Additionally weights used should not exceed your current fitness level.