I’ve designed an ultimate 12-week advanced bodybuilding workout program to help you push harder and gain strength and size. It is for experienced lifters with more than 2-3 years of lifting experience who want to get stronger and bigger.
Program Summary
| Workout Type | Weight Training |
| Sessions/Week | 5-6x weekly |
| Duration/Session | 90-120 minutes |
| Program Duration | 12 Weeks |
| Split Type | PPL, Upper-Lower, Full-body, & Bro Split |
| Experienced Require | 2-3 years of lifting |
| Workout Goal | Increase Strength, Mass, and Endurance |
| Target Gender | Male |
| Suitable Age Group | 21-35 years |
| Supplementation Needed | Yes (at least why protein & creatine) |
| Best time to exercise | Afternoon or Evening (Morning is also fine) |
| PDF Available | Yes (at the bottom) |
The Ultimate 12-Week Advanced Bodybuilding Workout Plan
This program involves multiple training splits throughout the 12 weeks, including the push-pull-legs, upper-lower split, and full body.
It also includes rest-pause reps, supersets, and dropsets (advanced training approaches) to stimulate muscle growth.
12-week advanced muscle-building plan outline:
- Week 1-3: PPL & Upper Lower Split
- Weeks 4-6: Bro Split
- Weeks 7-9: Upper Lower Split & Full Body
- Weeks 10-12: Push Pull Legs & Upper Lower Split
Perform some of the warm-up exercises before training these muscles:
- Chest: Shoulder Pass Through, Banded Pull Aparts, Dive Bomber Push-ups, Inverted Rows, & Bench Press with low load
- Back: Low Lunge Arch, World’s Greatest Stretch, Bird Dog Plank Lifts, Banded Bent-over Row, Chin-ups, and Pull-ups.
- Legs: Leg Swings, Hamstrings Stretch, Glute Bridge, Reverse Lunges to Front Kick, Deep Squat, Archer Squats, Leg Extensions, and Leg Curls.
- Shoulders: Shoulder Pass Through, Banded Pull Aparts, Internal and External Shoulder Rotation, Standing Bodyweight IYT Raises, and Single-arm Overhead Press.
- Full Body: Do a combination of the above exercises if you train your entire body.
- Perform 3-4 exercises for 10 minutes in your warm-up for any muscle group.
Rest for 1-2 minutes during the isolation exercises and 2-4 minutes during heavyweight compound exercises.
Now, let’s uncover the exercise plan.
Weeks 1-3: PPL & Upper Lower Split
- Day 1: Push Workout
- Day 2: Pull Workout
- Day 3: Legs
- Day 4: Active Recovery
- Day 5: Upper Body
- Day 6: Lower Body
- Day 7: Full Day Rest
Day 1: Push (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 70-75% | Controlled eccentric, full ROM |
| Incline Dumbbell Press | 3 | 10-12 | 65-70% | Deep stretch at the bottom |
| Weighted Dips | 3 | 10-12 | Light | Lean forward, elbows flared |
| Overhead Dumbbell Press | 3 | 8-10 | 70-75% | Avoid shrugging, full ROM |
| Cable Lateral Raises | 3 | 12-15 | Light | Slow eccentric, pause at top |
| Skull Crushers (EZ Bar) | 3 | 10-12 | 65-70% | Keep elbows tucked |
| Cable Tricep Pushdowns | 2 | 15-20 | Light | Superset with lateral raises |
Day 2: Pull (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Weighted Pull-Ups | 4 | 8-10 | BW | Full ROM, controlled descent |
| Barbell Bent-Over Row | 4 | 8-10 | 70-75% | Keep back straight, pull to the hips |
| T-Bar Row | 3 | 10-12 | 65-70% | Focus on lat contraction |
| Face Pulls | 3 | 12-15 | Light | External rotation, rear delts |
| EZ Bar Curl | 3 | 10-12 | 65-70% | No swinging, full supination |
| Hammer Curls (DB) | 3 | 12-15 | Light | Superset with face pulls |
| Bayesian Cable Curl | 2 | 15-20 | Light | Slow eccentric, constant tension |
Day 3: Legs (Strength)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 5 | 4-6 | 80-85% | Depth below parallel, brace core |
| Leg Press | 3 | 8-10 | 70-75% | Controlled, full ROM |
| Bulgarian Split Squat | 3 | 10-12 | 65-70% | Deep stretch, upright torso |
| Seated Calf Raises | 4 | 15-20 | Moderate | Pause at the top and bottom |
| Hanging Knee to Chest | 3 | 12-15 | Bodyweight | Controlled, no swinging |
Day 4: Rest or Active Recovery
20 minutes of low-intensity resistance band exercises targeting smaller muscle groups and stabilizers.
Day 5: Upper Body (Strength)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 5 | 4-6 | 80-85% | Pause at chest, explosive press |
| Weighted Pull-Ups | 5 | 4-6 | BW | Strict form, full ROM |
| Overhead Press | 4 | 5-7 | 80-85% | Lockout at top, no leg drive |
| Close-Grip Bench Press | 3 | 6-8 | 75-80% | Elbows tucked, tricep focus |
| Pendlay Row | 3 | 6-8 | 75-80% | Reset each rep, explosive pull |
| Farmer’s Carry | 3 | 30s | Heavy | Grip strength, core stability |
Day 6: Lower Body (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Front Squat | 4 | 8-10 | 70-75% | Upright torso, deep squat |
| Romanian Deadlift | 4 | 10-12 | 65-70% | Hinge at the hips |
| Walking Lunges (DB) | 3 | 12-15 | Moderate | Long strides, knee to the floor |
| Leg Extensions | 3 | 12-15 | Light | Slow eccentric, pause at top |
| Lying Hamstring Curls | 3 | 12-15 | Light | Full ROM, avoid hip rise |
| Standing Calf Raises | 4 | 15-20 | Moderate | Stretch at the bottom, pause at the top |
Week 4-6: Bro Split
The Bro-split is a simple training plan. It involves training one muscle group per day, allowing you to focus on different parts of each muscle and improve muscular symmetry.
- Day 1: Chest
- Day 2: Back
- Day 3: Legs
- Day 4: Active Recovery
- Day 5: Shoulders
- Day 6: Arms
- Day 7: OFF
Day 1: Chest
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Incline Bench Press | 4 | 8-10 | 70-75% | Controlled eccentric, full ROM |
| Flat DB Press | 3 | 10-12 | 65-70% | Deep stretch, avoid locking out |
| Cable Chest Flyes (Mid) | 3 | 12-15 | Light | Constant tension, pause at peak |
| Incline DB Flyes | 3 | 12-15 | Light | Stretch at the bottom |
| Deficit Push-Ups | 2 | 15-20 | Bodyweight | Superset with cable flyes |
| Machine Chest Press | 2 | 12-15 | Moderate | Slow eccentric, full contraction |
Day 2: Back
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Deadlifts (Conventional) | 4 | 6-8 | 75-80% | Neutral spine, controlled descent |
| Lat Pulldown (Wide Grip) | 4 | 8-10 | 70-75% | Pull to chest, slight lean back |
| Seated Cable Row | 3 | 10-12 | 65-70% | Neutral spine, squeeze scapulae |
| Chest-Supported DB Row | 3 | 10-12 | 65-70% | Full stretch, avoid momentum |
| Straight-Arm Pulldown | 3 | 12-15 | Light | Lats focus, slow eccentric |
| Hyperextensions | 2 | 15-20 | Bodyweight | Superset with pulldown, glute focus |
Day 3: Legs
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 5 | 4-6 | 80-85% | Depth below parallel, brace core |
| Romanian Deadlift | 4 | 6-8 | 75-80% | Hinge at the hips, hamstring stretch |
| Barbell Hip Thrust | 4 | 6-8 | 75-80% | Full lockout, glute contraction |
| Single-Leg Leg Press | 3 | 8-10 | 70-75% | Controlled, avoid locking knees |
| Seated Calf Raises | 4 | 12-15 | Moderate | Pause at the top and bottom |
| Plank with Weight | 3 | 30-45s | Moderate | Brace core, neutral spine |
Day 4: Rest or Active Recovery
20-30 minutes of low-intensity bodyweight movements to improve joint mobility and muscle recovery.
Day 5: Shoulders
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Standing Barbell OHP | 5 | 4-6 | 80-85% | No leg drive, lockout at top |
| Arnold Press (DB) | 4 | 6-8 | 75-80% | Full ROM, controlled rotation |
| Barbell Rear Delt Row | 3 | 8-10 | 70-75% | Elbows high, rear delt focus |
| DB Lateral Raises | 3 | 10-12 | 65-70% | Slight lean, avoid shrugging |
| Face Pulls | 3 | 12-15 | Light | External rotation, rear delts |
| Trap Bar/Smith Shrugs | 3 | 10-12 | Moderate | Hold at the top, no rolling shoulders |
Day 6: Arms
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Close-Grip Bench Press | 4 | 8-10 | 70–75% | Elbows tucked, tricep focus |
| Weighted Straight Dips | 3 | 10-12 | Bodyweight | Upright torso, elbows back |
| Overhead Cable Tricep Extension | 3 | 12-15 | Light | Full stretch, constant tension |
| Barbell Curl | 4 | 8-10 | 70–75% | No swinging, full supination |
| Incline DB Curl | 3 | 10-12 | 65–70% | Stretch at the bottom |
| Cable Preacher Curl | 3 | 12-15 | Light | Triceps stay firmly on the bench. |
| Wrist Curls (Forearms) | 2 | 15-20 | Light | Controlled, full ROM |
Week 7-9: Upper Lower Split & Full Body
- Day 1: Upper Body (Hypertrophy)
- Day 2: Lower Body (Strength)
- Day 3: Full Body (Mixed)
- Day 4: Active Recovery
- Day 5: Upper Body (Strength)
- Day 6: Lower Body (Hypertrophy)
- Day 7: OFF
Day 1: Upper Body (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 70-75% | Controlled eccentric, full ROM |
| Weighted Pull-Ups | 4 | 8-10 | BW | Rest-pause on the final set |
| Incline DB Press | 3 | 10-12 | 65-70% | Deep stretch, drop set on the final set |
| Bent-Over Barbell Row | 3 | 10-12 | 65-70% | Pull to hips, neutral spine |
| Cable Lateral Raises | 3 | 12-15 | Light | Slow eccentric, drop set on final set |
| EZ Bar Skull Crushers | 3 | 10-12 | 65-70% | Elbows tucked, rest-pause on final set |
| DB Hammer Curls | 3 | 12-15 | Light | Superset with skull crushers |
Day 2: Lower Body (Strength)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 5 | 4-6 | 80-85% | Depth below parallel, brace core |
| Conventional Deadlift | 4 | 3-5 | 85-90% | Neutral spine, controlled pull |
| Barbell Hip Thrust | 4 | 6-8 | 75-80% | Full lockout, glute focus |
| Leg Press | 3 | 8-10 | 70-75% | Rest-pause on the final set |
| Standing Calf Raises | 4 | 12-15 | Moderate | Control the negative |
| Weighted Plank | 3 | 30-45s | Moderate | Brace core, neutral spine |
Day 3: Full Body (Mixed Focus)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Overhead Barbell Press | 4 | 6-8 | 75-80% | No leg drive, full ROM |
| Barbell Front Squat | 4 | 6-8 | 75-80% | Upright torso, deep squat |
| Weighted Chin-Ups | 3 | 8-10 | 10-20kg | Drop set on the final set |
| Incline DB Bench Press | 3 | 10-12 | 65-70% | Drop set on the final set |
| Romanian Deadlift | 3 | 8-10 | 70-75% | Hamstring stretch, hinge at hips |
| Cable Face Pulls | 3 | 12-15 | Light | Rear delts, drop set on final set |
| Hanging Leg Raises | 3 | 12-15 | Bodyweight | Controlled, no swinging |
Day 4: Rest or Active Recovery
20-30 minutes of a gentle yoga sequence focusing on mobility and stretching.
Day 5: Upper Body (Strength)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 5 | 4-6 | 80-85% | Pause at chest, explosive press |
| Barbell Pendlay Row | 5 | 4-6 | 80-85% | Reset each rep, explosive pull |
| Seated DB Shoulder Press | 4 | 5-7 | 80-85% | Full ROM, rest-pause on final set |
| Triceps Bar Dips | 3 | 6-8 | BW | Upright torso, elbows back |
| Barbell Curl | 3 | 6-8 | 75-80% | No swinging, rest-pause on final set |
| Rear Delt Flyes (DB) | 3 | 12-15 | Light | Drop set on final set, slow eccentric |
| Farmer’s Carry | 3 | 30s | Heavy | Grip strength, core stability |
Day 6: Lower Body (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Front Squat | 4 | 8-10 | 70-75% | Upright torso, deep squat |
| Bulgarian Split Squats | 3 | 10-12 | 65-70% | Drop set on final set, deep stretch |
| Leg Extensions | 3 | 12-15 | Light | Slow eccentric, rest-pause on final set |
| Lying Hamstring Curls | 3 | 12-15 | Light | Full ROM, drop set on final set |
| Seated Calf Raises | 4 | 15-20 | Moderate | Rest-pause on the final set |
| Goblet Squat (DB) | 3 | 12-15 | Moderate | Slow tempo, glute/quad focus |
| Cable Woodchoppers | 3 | 12-15 | Light | Core rotation, controlled |
Day 7: Rest or Active Recovery
20-30 minutes of stationary bike, outdoor cycling, or spin bike at a relaxed pace.
Week 10-12: Push Pull Legs & Upper Lower Split
- Day 1: Chest, Shoulders, Triceps (Hypertrophy)
- Day 2: Back, Biceps (Hypertrophy)
- Day 3: Legs (Strength)
- Day 4: Active Recovery (light cardio, mobility)
- Day 5: Upper Body (Strength Focus)
- Day 6: Lower Body (Hypertrophy)
- Day 7: Full Day OFF
Day 1: Push (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Incline DB Bench Press | 4 | 8–10 | 70–75% | Slow eccentric (3s), full stretch |
| Flat Barbell Bench Press | 3 | 10–12 | 65–70% | Drop set on final set, touch-and-go |
| Cable Flyes (Mid-Chest) | 3 | 12–15 | Light | Rest-pause on final set, constant tension |
| Standing Barbell OHP | 3 | 8–10 | 70–75% | Controlled, lockout at top |
| DB Lateral Raises | 3 | 12–15 | Light | Drop set on final set, partials at end |
| EZ Bar Skull Crushers | 3 | 10–12 | 65–70% | Rest-pause on final set, elbows tucked |
| Single-Arm Cable Pushdown | 2 | 15–20 | Light | Superset with lateral raises |
Day 2: Pull (Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Weighted Chin-Ups | 4 | 8-10 | BW | Rest-pause on final set, full ROM |
| Chest-Supported DB Row | 4 | 8-10 | 70–75% | Drop set on final set, scapular retraction |
| Lat Pulldown (Neutral Grip) | 3 | 10-12 | 65–70% | Slow eccentric (3s), stretch at top |
| Cable Straight-Arm Pulldown | 3 | 12-15 | Light | Drop set on final set, lat focus |
| Preacher Curl (EZ Bar) | 3 | 10-12 | 65–70% | Rest-pause on final set, strict form |
| DB Concentration Curl | 3 | 12-15 | Light | Superset with pulldown, peak contraction |
| Cable Rear Delt Flyes | 2 | 15-20 | Light | Slow tempo, constant tension |
Day 3: Legs (Strength & Hypertrophy)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 5 | 4-6 | 80–85% | Depth below parallel, braced core |
| Conventional Deadlift | 4 | 3-5 | 85–90% | Neutral spine, rest-pause on final set |
| Barbell Hip Thrust | 4 | 6-8 | 75–80% | Full lockout, glute contraction |
| Single-Leg Leg Press | 3 | 8-10 | 70–75% | Controlled, avoid knee lockout |
| Standing Calf Raises | 4 | 12-15 | Moderate | Drop set on the final set |
| Weighted Plank | 3 | 30-45s | Moderate | Brace core, neutral spine |
Day 4: Push (Strength)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Flat Barbell Bench Press | 5 | 4-6 | 80-85% | 1-sec pause at chest, explosive press |
| Incline DB Press | 3 | 6-8 | 75-80% | Rest-pause on final set, full ROM |
| Seated Barbell OHP | 4 | 5-7 | 80-85% | Rest-pause on final set, no leg drive |
| Weighted Chest Dips | 3 | 6-8 | BW | Lean forward, elbows flared |
| Overhead DB Tricep Extension | 3 | 8-10 | 70-75% | Drop set on final set, full stretch |
| Cable Lateral Raises | 3 | 12-15 | Light | Slow eccentric, constant tension |
Day 5: Pull (Strength)
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Barbell Pendlay Row | 5 | 4-6 | 80-85% | Reset each rep, rest-pause on final set |
| Weighted Pull-Ups | 4 | 5-7 | BW | Rest-pause on final set, strict form |
| Rack Pulls (Mid-Shin) | 3 | 4-6 | 85-90% | Neutral spine, explosive pull |
| Seated Cable Row | 3 | 8-10 | 70-75% | Drop set on final set, scapular retraction |
| Barbell Curl | 3 | 6-8 | 75-80% | Drop set on final set, no swinging |
| Face Pulls | 3 | 12-15 | Light | Rear delts, slow tempo |
Day 6: Lagging Muscle Groups
Choose 1-2 lagging muscle groups weekly. For example – Arms
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Close-Grip Bench Press | 4 | 8-10 | 70-75% | Rest-pause on final set, elbows tucked |
| Barbell Curl | 4 | 8-10 | 70-75% | Drop set on final set, strict form |
| Overhead Cable Tricep Extension | 3 | 9-12 | Light | Drop set on final set, full stretch |
| Incline DB Curl | 3 | 8-12 | 65-70% | Rest-pause on the final set |
| Rope Tricep Pushdowns | 3 | 8-12 | Light | Extend your arms fully |
| Hammer Curls (DB) | 3 | 8-12 | Light | Slow tempo, forearm focus |
| Wrist Curls | 2 | 8-12 | Light | Controlled, full ROM |
Frequently Asked Questions (FAQs)
-
How do I know if this plan is suitable for me?
This plan is designed for lifters with 3+ years of consistent training, significant muscle mass, and mastery in compound lifts. Plus, if you can lift big, train for 90-120 minutes with full intensity, recover well from 5–6 weekly sessions, and want to gain strength and size, it’s appropriate for you.
-
How do I implement progressive overload effectively?
Increase weight by 2.5-5% weekly when you complete all reps with good form (RPE 7-9). If stalled, add 1–2 reps, an extra set, or reduce rest intervals by 10-15 seconds. A little improvement over time can help achieve bigger results in the long run.
-
How do I perform drop sets safely?
On the final set, lift to near failure, reduce weight by 20-30%, and continue to failure. Use spotters for quick weight changes. It will allow you to lift continuously. Limit to 1-3 exercises per session to avoid excessive fatigue.
-
What should my nutrition look like to support this plan?
Aim for a slight caloric surplus (250-500 kcal above maintenance) to fuel growth. Consume 1.6-2.2g protein/kg body weight (e.g., 128-176g for an 80kg lifter), 4-6g carbs/kg for energy, and 0.8-1g fat/kg. Hydrate well (3-5L water/day). I also suggest including creatine (4-5g daily) and whey protein for convenience.
-
What should I do if I feel overly fatigued or sore?
Take a full day, let your muscles heal, and start the next day from where you’d left off. You can also cut 1-2 sets per exercise or lower to 60–70% 1RM for 1-2 sessions. If you still feel fatigued, take 2 days rest.
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Can I add cardio without losing gains?
Yes, add 1-2 sessions of 20-40 minutes of low-intensity steady-state (LISS) cardio on rest days. If you want to perform HIIT cardio, do it once per week for no more than 30 minutes, as it can interfere with muscle gains.
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How should I adjust the plan if I have a lagging muscle group?
Keep an additional training session to target 1-2 lagging muscle groups, such as arms, hamstrings, or shoulders. You can also include 2-3 exercises for your weaker body parts wherever they can fit.
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How do I adjust the plan if I’m cutting instead of bulking?
For cutting, aim for a 200-400 kcal deficit daily while maintaining 1.8-2.4g protein/kg to preserve muscle. Reduce volume by 10-20% (for example, 3 sets instead of 4 for some exercises) to manage fatigue. I also recommend including 1-2 LISS cardio sessions (30-60 min) on rest days to increase calorie burn.
Download The Advanced Bodybuilding Program PDF
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