ADVANCED WORKOUT ROUTINE

This is the exact routine that I use right now. I don't see the point in keeping it a secret; it's not a very complex routine, and if you give it a shot, you very well might get in the best shape of your life.

Before you move on to this routine, you need to be STRONG. This is an advanced routine for a reason. You should be able to perform the following lifts or be in the ballpark of them (lifting no less than 10% below the preferred amount).

  • 1x bodyweight Overhead Press
  • 1.5x bodyweight Bench Press
  • 2x bodyweight Squat
  • 2.5x bodyweight Deadlift

No cheating on this exercises by the way. Touch your clavicle on Overhead Press... stand up straight and lock out at the end of your Deadlift.

Now let me clarify something: at this point in your journey, strength training is no longer your focus. You're already fairly strong; maybe you could get a bit stronger.

But even if you did get stronger, you wouldn't gain much muscle along the way. Many powerlifters and olympic lifters focus on training their central nervous system to make better use of the muscle they already have rather than actually gaining more size.

Plus, some of those guys are freaks. Some powerlifters can Bench Press almost triple their bodyweight; average Joe would be lucky if he eventually benches double his bodyweight!

So what do you focus on instead of strength? Well, at this point you tap more into endurance by incorporating higher reps into your workouts. Here's the routine.

  • Day 1 - Legs & Abs
  • Day 2 - Rest
  • Day 3 - Shoulders & Forearms
  • Day 4 - Sprints
  • Day 5 - Back & Biceps
  • Day 6 - Sprints
  • Day 7 - Chest & Triceps

 

LEGS

  • Squats
    • Warm Up (stretching and sets)
    • Set #1 - 5 reps
    • Set #2 - 7 reps
  • Leg Press
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • One Leg Romanian Deadlift
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • One Leg Calf Raise (superset with below)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • Captain Chair Leg Raise (superset with below)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • Mason Twist (superset with below)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • Sit Up (superset with above)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure

 

SHOULDERS AND FOREARMS

  • Overhead Press
    • Warm Up (stretching and sets)
    • Set #1 - 5 reps
    • Set #2 - 7 reps
  • Neutral Grip Pull Up
    • Warm Up (stretching and sets)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • Hammer Curl (super set with above)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
  • Y Raise (super set with below)
    • Drop Set - 5, 5, 5+
    • Normal Set - 12 - 15 reps to failure
    • Hand Grip (super set with above)
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure

     

    BACK AND BICEPS

    • Deadlift
      • Warm Up (stretching and sets)
      • Set #1 - 5 reps
      • Set #2 - 7 reps
    • Pull Up
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure
    • Inverted Row
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure
    • Dumbbell Curl (super set with below)
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure
    • Barbell Curl
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure

     

    CHEST AND TRIS

    • Flat Barbell Bench Press
      • Warm Up (stretching and sets)
      • Set #1 - 5 reps
      • Set #2 - 7 reps
    • Dips
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure
    • Incline Barbell Bench Press
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure
    • Push Up (Close & Normal Grip)
      • Set #1 - Close Grip - 5
      • Set #2 - Normal Grip to failure
    • Dumbbell Tricep Extension
      • Drop Set - 5, 5, 5+
      • Normal Set - 12 - 15 reps to failure

     

    SPRINTS

    • Warm Up
    • 30 second sprint
    • 3 minute rest
    • 30 second sprint
    • 3 minute rest
    • 30 second sprint
    • 3 minute rest
    • 30 second sprint
    • 3 minute rest
    • 30 second sprint

    BREAKING IT DOWN

    Now your first reaction is probably: this is not much volume at all!

    In fact, most of these exercises are just 2 sets. Technically many of them are drop sets, but still: the majority of this routine is 2 sets per exercise. And I've designed it that way purposely.

    You don't need as much volume as you think to make gains. What's more important is taking heavy sets close to failure (stopping 1 or 2 reps before you can't do anymore) and light sets to absolute failure (literally unable to move the weight further). Furthermore, you should do these workouts in a fasted state which accelerates muscle breakdown and promotes fat loss.

    If you really wanted to, you could add a set to each exercise and see if it helps. But what's the point of that? How many sets do you really NEED to be doing anyway? Besides, exercise variety is more important than volume anyway. I'd put down money that you'd build a much better chest performing 1 intense set on Flat Bench, Incline Bench, and Dips than you would performing 5 sets of 5 reps with just Flat Bench.

    The drop sets are great in this routine too. Basically, the final set in each drop set is very light and should be taken to total failure. Even if you pull off more than 5 reps (7 or 8, for example) you need to squeeze out those final reps until you literally can't move the weight anymore.

    Rest is crucial; you should be resting between sets for 2-3 minutes. However, during the drop sets and super sets you should not be taking an rest; those movements should be performed consecutively.

    Another key is to perform static stretching at the end of the workouts. Hold your muscles in active positions based on what you were lifting for the day (for example, if you trained chest, squeeze your arms together as if you were in the middle of performing Chest Flyes).

    So get out there, try this routine, and wait until your body starts looking like a superhero's!