Option 1

2-DAY FULL BODY ADVANCED ROUTINE

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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


Option 2

2-DAY FULL BODY ADVANCED ROUTINE

Day 1 – Power & Strength Focus

  1. Clean Pull – 4 sets x 4 reps (70–80% 1RM)

  2. Paused Back Squat – 4 sets x 5 reps (2-second pause at bottom)

  3. Weighted Chest Dips – 4 sets x 6–8 reps

  4. Chest-Supported Barbell or Dumbbell Row – 4 sets x 8 reps

  5. Hanging Leg Raise (slow eccentric) – 3 sets x 12–15 reps


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

Day 2 – Volume & Athletic Hypertrophy Focus

  1. Trap Bar Deadlift (Speed Emphasis) – 4 sets x 6 reps

  2. Dumbbell Floor Press – 4 sets x 10 reps

  3. Deficit Reverse Lunge – 3 sets x 8 reps per leg

  4. Superset:

    • Cable Face Pull – 3 sets x 15 reps

    • Incline Dumbbell Curl – 3 sets x 12 reps

  5. Ab Wheel Rollout to Plank Transition – 3 rounds x 30–40 sec