2-DAY FULL BODY ADVANCED ROUTINE

Day 1 – Heavy Strength Focus

  1. Barbell Back Squat – 5 sets x 5 reps (80–85% 1RM)

  2. Weighted Pull-Ups – 4 sets x 6–8 reps

  3. Barbell Bench Press – 4 sets x 5 reps

  4. Back Row – 3 sets x 8 reps

  5. Ab Wheel Rollout – 3 sets x 10 reps


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Day 2 – Volume & Isolation Focus

  1. Front Squat – 4 sets x 8 reps

  2. Incline Dumbbell Press – 4 sets x 10–12 reps

  3. Bulgarian Split Squat – 3 sets x 10 reps per leg

  4. Seated Cable Row – 4 sets x 12–15 reps

  5. Superset: Lateral Raise + Dumbbell Curl – 3 sets x 15 reps each