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Workout Plan

Advanced Workout Plan

A demanding 6-day advanced workout plan for experienced lifters. High volume, high frequency, and strategic exercise selection to push past plateaus.

6 Training Days
1 Rest Days
46 Total Exercises
43 Unique Movements
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What is an advanced workout plan?

An advanced workout plan is a high-volume training program designed for experienced lifters who have plateaued on intermediate programming. This 6-day plan delivers the volume, frequency, and exercise variation needed to push past sticking points, training every muscle group twice per week with 20 or more weekly sets.

How is the advanced plan structured?

The program uses a PPL structure with two rotations per week. The first rotation (Monday through Wednesday) leans heavier with more barbell work, while the second rotation (Thursday through Saturday) favours dumbbells, cables, and machines for different stimulus angles and reduced joint stress.

Who should follow an advanced workout plan?

This plan is designed for lifters with 3 or more years of serious training experience who are proficient with all listed movements and accustomed to high training volumes. If you have not built up to this level gradually, start with an intermediate program first. Advanced programs are earned, not chosen.

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