Advanced bodybuilding intense gym workouts

These workouts are for people who are into massive bodybuilding and they require someone with a lot of energy and strength to lift or press the weight since they are massively heavy

Day 1: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Leg Press – 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps
  • Hamstring Curls – 3 sets of 6-8 reps
  • Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

  • Military Press or Dumbbell Press – 3 sets of 6-8
  • Lateral Raises – 5 sets of 10 reps
  • Barbell Curls – 5 sets of 6-10 reps
  • Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Chest, Shoulders, & Triceps

  • Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
  • Incline Dumbbell Press – 3 sets of 6-10 reps
  • Hammer Strength Press – 3 sets of 10 reps
  • Cable Flys – 3 sets of 12-15 reps
  • Lateral Raises – 5 sets of 15-20 reps
  • Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 5: Back & Biceps

  • Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
  • Barbell Shrugs – 3 sets of 15-20 reps
  • Rack Deadlifts – 3 sets of 10-12 reps
  • Pullups – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 6: Legs

  • Front Squats – 5 sets of 20-8 (Pyramiding) reps
  • Leg Extensions – 5 sets of 10 reps
  • Hamstring Curls – 5 sets of 6-10 reps
  • Seated Calf Raise – 5 sets of 6-10 reps
  • Standing Calf Raise – 3 sets of 8-12 reps

NOTE; after two days of every workout you should take a rest.

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