High Volume, Medium Intensity 5-Day Split Advanced Program

exercise program fat burning muscle building

Not sure what a certain exercise is? Look here.

BB DB EZ SS

Barbell Dumbbell EZ-Curl Bar Superset (set of one exercise immediately followed by a set of another exercise without in between)

2 x 10-12 2 sets with such weight that failure is reached in 10 to 12 reps 1x Failure Monday Legs, Calves BB Squat DB Walking Lunges Leg Press 1 set of bodyweight exercise taken to failure Tuesday Chest, Abs 3 x 8-12 Incline BB Bench Press 3 x 8-12 3 x 10-15 Flat DB Bench Press 3 x 10-15 Incline DB Flies 3 x 8-12 3 x 8-12 Thursday Back, Calves BB Deadlift Pullups DB Bent Row

3 x 8-

3 x Fa

3 x 8-

Straight-Legged Deadlift 3 x 8-12 Parallel Bar Dips Leg Extension Standing Calf Raises Sitting Calf Raises Friday Shoulders, Abs 3 x 15-20 Cable Crossovers

3 x Failure Sitting Cable Row 3 x 10-15 DB Pullover

3 x 10

3 x 8-

Sitting Calf Raises 3 x 8-12 Swiss Ball Ab Crunches 3 x 10-15 SS Plate Toe Raises 3 x 15-20 Hanging Leg Raises Sunday Biceps, Triceps, Forearms

3 x 10 SS 3 x 20

3 x Failure Standing Calf Raises 3 x 15

BB Hang Clean and Press

3 x 4-8

BB Curls SS BB Overhead Extensions Cable Pressdowns SS Cable Curls Sitting Incline DB Curls EZ Skullcrusher DB Overhead Extension BB Close-Grip Bench Press Hammer DB Curls BB Behind-Back Wrist Curls BB Wrist Extensions

2 x 8-12 SS 2 x 8-12

Sitting DB Shoulder Press Sitting DB Side Raises Bent Rear DB Raises EZ Upright Row BB Shrugs Decline Crunches Hanging Knee Raises

3 x 8-12 3 x 10-15 2 x 10-15 3 x 8-12 2 x 10-15 3 x Failure 3 x Failure

2 x 10-1 SS 2 x 10-1

2 x 8-12

2 x 8-12

2 x 8-12

2 x 8-12

2 x 8-12

3 x 15-2

3 x 15-2

Daily Diet Plan

Food Meal 1 Whey Protein Powder Plain Old-Fashioned Oats Strawberries Meal 2 Salmon Brown Rice Broccoli Meal 3 Lean Steak 8 oz 36 0 14 270 4 oz 1/3 cup 2 cups 18 7 3 0 47 12 7 3 0 135 243 60 1/3 cup 1/2 cup 2 cups 22 6 2 3 36 24 2 4 0 118 204 104 Serving Size Proteins (grams) Carbs (grams) Fats (grams) Calories

Brown Rice Meal 4 Chicken Breast Spinach Olive Oil

1/3 cup

47

243

4 oz 2 cups 1 tbsp

20 3 0

0 9 0

2 0 16

98 48 144

Day Totals 124

30%

178
43%

51
28%

1667

Legs

Barbell Squat Dumbbell Lunge Leg Press Barbell Straight-Leg Deadlift Machine Standing Calf Raise

Quadriceps, Hamstrings, Lower Back Quadriceps, Hamstrings Quadriceps Hamstrings, Lower Back, Forearms Calves (Gastrocnemius)

Back Barbell Deadlift Pullup Machine Pulldown Dumbbell Row Barbell Row Dumbbell Pullover Lower Back, Quadriceps, Forearms, Traps Upper Back, Biceps, Forearms Upper Back, Biceps, Forearms Upper Back, Biceps, Forearms Upper Back, Biceps, Forearms Upper Back, Chest

Chest Barbell Bench Press Dumbbell Bench Press Dumbbell Flies Chest, Triceps, Shoulders Chest, Triceps, Shoulders Chest

Shoulders and Traps Dumbbell Shoulder Press Upright Row Dumbbell Side Raises Barbell Shrugs Shoulders (Front), Triceps Shoulders (Front, Side), Traps, Biceps, Forearms Shoulders (Side) Traps, Forearms

Arms

Barbell Bicep Curl Dumbbell Bicep Curl Close-Grip Barbell Bench Press Barbell Skullcrushers Overhead Dumbbell Press Barbell Wrist Curl Barbell Reverse Wrist Curl

Biceps, Forearms Biceps, Forearms Triceps, Chest, Shoulders Triceps Triceps Forearms (Flexors) Forearms (Extensors)

Abs Crunches Abs