Advanced Workout Program: Achieve Peak Performance
This program is designed for advanced fitness enthusiasts who want to challenge themselves and reach their peak performance.
Warm-Up
Always start with a 10-15 minute warm-up:
- Dynamic stretches
- Light jogging
- Mobility exercises
Workout Routine
Day 1: Push Day (Chest, Shoulders, Triceps)
1. Barbell Bench Press:
5 sets of 5 reps
2. Overhead Shoulder Press:
4 sets of 6-8 reps
3. Incline Dumbbell Press:
4 sets of 8-10 reps
4. Lateral Raises:
3 sets of 12-15 reps
5. Skull Crushers:
3 sets of 10-12 reps
6. Tricep Pushdowns:
3 sets of 12-15 reps
Day 2: Pull Day (Back, Biceps)
1. Deadlifts:
5 sets of 5 reps
2. Pull-Ups:
4 sets of 8-10 reps
3. Bent Over Rows:
4 sets of 8-10 reps
4. T-Bar Rows:
3 sets of 10-12 reps
5. Barbell Curls:
4 sets of 8-10 reps
6. Hammer Curls:
3 sets of 12-15 reps
Day 3: Leg Day
1. Squats:
5 sets of 5 reps
2. Leg Press:
4 sets of 8-10 reps
3. Romanian Deadlifts:
4 sets of 8-10 reps
4. Walking Lunges:
3 sets of 12 reps per leg
5. Calf Raises:
4 sets of 15-20 reps
Day 4: Active Rest
Engage in light activity:
- Yoga
- Stretching
- Light cardio
Day 5: Hypertrophy Upper Body
1. Incline Bench Press:
4 sets of 8-10 reps
2. Seated Dumbbell Press:
4 sets of 10-12 reps
3. Chest Dips:
4 sets of 8-10 reps
4. Cable Rows:
4 sets of 10-12 reps
5. Lateral Raises:
3 sets of 15 reps
6. Bicep Curls:
3 sets of 12-15 reps
Day 6: Hypertrophy Lower Body
1. Front Squats:
4 sets of 8-10 reps
2. Bulgarian Split Squats:
3 sets of 12 reps per leg
3. Leg Curls:
4 sets of 10-12 reps
4. Leg Extensions:
4 sets of 12-15 reps
5. Seated Calf Raises:
4 sets of 15-20 reps
Day 7: Rest
Take a full rest day to recover.
Cool Down
Finish each workout with a 10-minute cool down:
- Gentle stretching
- Deep breathing exercises
Tips for Success
- Maintain proper form to prevent injuries.
- Stay consistent with your workout schedule.
- Ensure adequate nutrition and hydration.
- Get enough rest and sleep for recovery.
Stay disciplined and push your limits to achieve your fitness goals!