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  • Writer's pictureJohnatan Fabi

Bodybuilding training for intermediate or advanced lifters

Here is a sample bodybuilding training plan that incorporates progressive overload, dropsets, time under tension, and supersets. This plan is designed for intermediate to advanced lifters and consists of five workouts per week, with four to six exercises per workout:

Monday - Chest and Triceps

  1. Barbell Bench Press - 3 sets of 6-8 reps (increase weight each set)

  2. Incline Dumbbell Press - 3 sets of 8-10 reps (dropset on final set)

  3. Cable Flyes - 3 sets of 12-15 reps (superset with push-ups)

  4. Close Grip Bench Press - 3 sets of 8-10 reps (time under tension)

  5. Tricep Pushdowns - 3 sets of 12-15 reps (superset with overhead extensions)

Tuesday - Back and Biceps

  1. Deadlifts - 3 sets of 4-6 reps (increase weight each set)

  2. Pull-ups - 3 sets of 8-10 reps (dropset on final set)

  3. Bent Over Barbell Rows - 3 sets of 8-10 reps (time under tension)

  4. Hammer Curls - 3 sets of 10-12 reps (superset with cable curls)

  5. Cable Face Pulls - 3 sets of 12-15 reps (superset with reverse curls)

Wednesday - Rest Day

Thursday - Legs

  1. Squats - 3 sets of 6-8 reps (increase weight each set)

  2. Leg Press - 3 sets of 10-12 reps (dropset on final set)

  3. Romanian Deadlifts - 3 sets of 8-10 reps (time under tension)

  4. Leg Extensions - 3 sets of 12-15 reps (superset with leg curls)

  5. Leg Curls - 3 sets of 12-15 reps (superset with leg extensions)

Friday - Shoulders and Abs

  1. Military Press - 3 sets of 6-8 reps (increase weight each set)

  2. Lateral Raises - 3 sets of 10-12 reps (dropset on final set)

  3. Front Raises - 3 sets of 8-10 reps (time under tension)

  4. Rear Delt Flyes - 3 sets of 12-15 reps (superset with face pulls)

  5. Hanging Leg Raises - 3 sets of 15-20 reps (superset with planks)

Saturday - Arms

  1. Barbell Curls - 3 sets of 8-10 reps (increase weight each set)

  2. Skullcrushers - 3 sets of 8-10 reps (dropset on final set)

  3. Preacher Curls - 3 sets of 10-12 reps (time under tension)

  4. Dips - 3 sets of 12-15 reps (superset with rope pushdowns)

  5. Hammer Curls - 3 sets of 12-15 reps (superset with tricep extensions)

Remember to always warm up before your workouts and cool down and stretch afterwards. Adjust the weights and reps based on your own fitness level and progress. And don't forget to fuel your body with proper nutrition to support your muscle-building goals.

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