Bodybuilding Routines (Advanced) To Pack On Muscle Mass!

bodybuilding routines



Regardless of which bodybuilding routines you choose to follow, your muscle gains will come at a slower pace once you're an advanced trainee and you've already been training consistently for a few years.

The workouts on the bottom of this page are designed for advanced trainees only. If you have very little training experience DOT NOT follow these workouts, as doing so will only lead to exhaustion, over-training and possibly even injury.

Please be aware that you'll make very little if any gains in muscle size and strength if you're a beginner or intermediate following these advanced bodybuilding routines.

They are extremely challenging, intense, and require that you already have gained a decent amount of lean (fat-free) muscle mass on your body (minimum of 25 to 35 pounds).

If you haven't gained at least this amount of muscle since you started training, I highly recommend that you go to the bodybuilding workouts page and select a routine that best suits your current level of experience.

If you are an advanced trainee, then please read on. Being an advanced bodybuilder means that with each year of continuous training, you will see less and less results from your training efforts regardless of how often or how intensely you train.

As an advanced trainee with more than 3 to 4 years of weight training experience and a decent amount of lean muscle mass on your body, your muscles are better at adapting to continuous weigh training.

Therefore, in order to continue making gains in muscle size and strength, you have to change your weight training routine by adding more exercises, using more weight and incorporating advanced training methods such as supersets, pre-exhaust, rest pause and other advanced techniques.

Advanced Weight Training Routines

Just like any other mass building routine, advanced bodybuilding routines should be designed with mostly free weights with plenty of compound exercises as well as isolation exercises.

More machine, cable and dumbbell isolation exercises should be included to help you build more muscle detail and muscle separation.

Bodybuilding routines at the advanced level should be thought of as adding refinement to an already muscular and strong physique.

Since you already have a solid base of muscle size and strength, your primary focus should still be to build more muscle, but also to build more muscle separation and detail.

Developing more muscle separation and detail will come from doing isolation movements with machines, cables and dumbbells.

At this stage, it's a good idea to train based on the priority principle. Training based on the priority principle basically means to train your weakest or most underdeveloped body parts earlier on in the week and your strongest body parts later on in the week.

This will allow you train your "lagging" bodyparts with more intensity and energy.

IMPORTANT NOTE: Again, if you have less than 3 to 4 years of consistent weight training experience, you should not follow these routines. Instead, go here and choose an intermediate or beginner bodybuilding routine.



Sample Advanced Bodybuilding Routines #1

Routine Goal: To build muscle separation, size and detail.
Routine Type: Split-Routine
Split: 4 Day split (2on, 1off, 2on, 2 off, repeat) and 5 Day Split (3on, 1off, 2on, 1off, repeat)
Rest: 1-3 Minutes in-between sets and exercises

Workout Routine #1: Chest, Calves

Flat Barbell Bench Press 4 X 8-10
Incline Dumbbell Bench Press 4 X 10
Incline Smith Machine Bench Press 4 X 10-12
Cable Crossovers 4 X 10-12
Machine Calve Raise 4 X 12-15
Leg Press Calve Raise 4 X 15

Workout Routine #2: Back, Abs

Pull-Ups 4 X 10
Bent-Over Barbell Rows 4 X 8-12
Seated Cable Rows 4 X 10-12
Hyper-extensions 4 X 12
Crunches 4 X 15
Reverse Crunches 4 X 12-15

Workout Routine #3: Biceps, Triceps, Forearms

Standing Barbell Curls 4 X 8-12
Incline Dumbbell Curls 4 X 10-12
Dumbbell Hammer Curls 4 X 10
Dips 4 X 10-12
Close-Grip Smith Machine Bench Press 4 X 8-12
Cable Triceps Extensions 4 X 12
Standing Barbell Wrist Curls 4 X 12-15

Workout Routine #4: Quadriceps, Hamstrings

Barbell Squats 4 X 10-15
Smith Machine Front Squats 4 X 15
Walking Lunges 3 X 15
Stiff-legged Deadlifts 4 X 12-15
Seated Hamstring Curls 3 X 12
One_Legged Hamstring Curls 3 X 10-12

Workout Routine #5: Deltoids, Traps

Smith Machine Behind-The-Back Shoulder Press 4 X 8-12
Seated Dumbbell Press 4 X 10
Dumbbell Lateral Raise 4 X 10-12
Bent-Over Dumbbell Lateral Raise 4 X 12-15
Barbell Upright Rows 4 X 10
Dumbbell Shrugs 4 X 10-12

Sample Advanced Bodybuilding Routines #2

Routine Goal: To build muscle separation, size and detail.
Routine Type: Split-Routine
Split: 4 Day split (2on, 1off, 2on, 2 off, repeat) and 5 Day Split (3on, 1off, 2on, 1off, repeat)
Rest: 1-3 Minutes in-between sets and exercises

Workout Routine #1: Back, Traps

Pull-Ups 4 X 10
T-Bar Rows 4 X 8-10
One-Arm Dumbbell Rows 3 X 10-12
Deadlifts 3 X 8-10
Barbell Shrugs 4 X 10-12
Barbell Upright Rows 4 X 8-10

Workout Routine #2: Quadriceps, Hamstrings, Calves

Smith Machine Squats 4 X 12-15
Leg Press 4 X 15
Hack Squat 3 X 12-15
Leg Extensions 3 X 12-15
Lying Leg Curls 4 X 12-15
Seated Leg Curls 4 X 10
Smith Machine Calve Raise 4 X 15
Seated Calve Raise 4 X 15

Workout Routine #3: Chest, Abs

Incline Dumbbell Press 4 X 8-10
Barbell Flat Bench Press 4 X 10
Incline Dumbbell Flys 4 X 12
Pec-Deck Flys 4 X 10-12

Workout Routine #4: Biceps, Triceps, Forearms

Dumbbell Curls Super-set with
Overhead Dumbbell Triceps Extensions 4 X 10-12
Barbell Preacher Curls Superset with Bench Dips 4 X 8-10
Dumbbell Hammer Curls Superset with
Cable Triceps Press-downs 4 X 10
Reverse Bar Curls 4 X 15

Workout Routine #5: Deltoids

Dumbbell Shoulder Press 4 X 10-12
Cable Lateral Raise 4 X 12-15
Bent-Over Cable Lateral Raise 3 X 12-15
Smith Machine Shoulder Press 3 X 8-10

Sample Advanced Bodybuilding Routines #3

Routine Goal: To build muscle separation, size and detail.
Routine Type: Split-Routine
Split: 4 Day split (2on, 1off, 2on, 2 off, repeat) and 5 Day Split (3on, 1off, 2on, 1off, repeat)
Rest: 1-3 Minutes in-between sets and exercises

Workout Routine #1: Chest, Abs

Flat Barbell Bench Press 4 X 8-10
Decline Barbell Bench Press 4 X 10
Flat Bench Dumbbell Flys 4 X 10-12
Pec-Deck Flys 1 X 30 (rest-pause style until you reach 30 total repetitions)
Machine Crunches 4 X 12-15
Leg Raise 4 X 15

Workout Routine #2: Back, Calves

Bent-Over Barbell Rows 4 X 8-12
Pull-Ups 3 X 10
Pull-Downs 4 X 10-12
Deadlifts 4 X 12
Leg Press Calve Raise 4 X 15
Seated Calve Raise 4 X 12-15

Workout Routine #3: Quadriceps, Hamstrings

Stiff-legged Deadlifts 4 X 12-15
Seated Hamstring Curls 3 X 12
One_Legged Hamstring Curls 3 X 10-12
Front Squats 4 X 12-15
Hack Squats 4 X 10-12
Dumbbell Lunges 3 X 15

Workout Routine #4: Biceps, Triceps, Forearms

Standing Barbell Curls 4 X 8-12
Standing Cable Curls 4 X 10-12
Reverse Bar Curls 4 X 10
Close-Grip Bench Press 4 X 10-12
Bench Dips 4 X 8-12
Dumbbell Triceps Kickbacks 3 X 12

Workout Routine #5: Deltoids, Traps

Seated Dumbbell Press 4 X 10
Machine Shoulder Press 4 X 10-12
Dumbbell Lateral Raise 4 X 10-12
Dumbbell Front Raise 3 X 12
Barbell Upright Rows 4 X 10
Barbell Shrugs 4 X 10-12

Note: All of these advanced bodybuilding routines will build muscle size, separation and detail. Use these weight training routines to develop lagging or slow responding bodyparts.



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