The advanced workout plan below is a 5-day split. This means that you will perform five circuits on five different days of the week, each targeting different muscle groups. Typically, most of our reps lie between 10 and 12 to help maximize hypertrophy. All the workouts are muscle gain and muscle-strengthening exercises.
This workout is designed to increase your muscle mass as much as possible in 6-8 weeks. Works each muscle group hard once per week using mostly heavy compound exercises. To train with this program, click the green save button below. Thus, when you go to training, you can open this program that you have registered on your profile page and perform the movements in the correct form.
Nutrition is very important as this workout plan is an advanced routine. Don’t forget to feed your muscles with a balanced diet that contains enough protein.
- Eat high-quality protein with every meal
- Eat plenty of green vegetables with at least 3 of your meals
- Eat fruits with protein post-workout
- Eat complex carb sources, such as oatmeal, sweet potatoes, and whole grains throughout the day for energy
- Keep your calories high enough to give you energy and for muscle growth
HOW MUCH WEIGHT SHOULD I LIFT?
For Muscle Development, lift 75-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.
One-rep-max is a measure of the amount of weight you can lift for a particular exercise for one repetition. It is often calculated using a one-rep-max calculator where you can input your max weight lifted for multiple reps and it will provide you with an equivalent one-rep-max estimate. For instance, the amount of weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.