Advanced Workout Program
Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press (Flat or Incline) - 4x6 (focus on progressive overload)
2. Incline Dumbbell Press + Dumbbell Pullover (Superset) - 3x8-10 reps
3. Overhead Barbell Shoulder Press - 4x6-8 reps
4. Cable Chest Fly (low-to-high) - 3x12-15 reps (pause at peak)
5. Close-Grip Bench Press + Tricep Dips (Weighted) (Superset) - 4x8-12
Day 2: Pull (Back, Biceps)
1. Weighted Pull-Ups - 4x6-8 reps
2. Barbell Rows - 4x8-10 reps
3. Single-Arm Dumbbell Row - 4x8-10 reps per arm
4. Face Pulls + Rear Delt Fly (Superset) - 3x12-15 reps
5. Heavy Barbell or EZ Bar Bicep Curls - 4x8
6. Hammer Curl to Shoulder Press (combo movement) - 3x10
Day 3: Legs (Quad & Calf Focused)
1. Barbell Back Squats - 5x5 (increase weight gradually)
2. Bulgarian Split Squats - 3x10-12 reps per leg
3. Leg Press Machine (Drop Set) - 3x8, reduce weight, then 3x12
4. Walking Lunges (Weighted) - 3x20 steps
5. Seated Calf Raises (Pause at top) - 5x15-20
Day 4: Push (Chest, Shoulders, Triceps)
1. Incline Dumbbell Press - 4x8-10 reps
2. Pec Fly Machine + Push-Ups (Superset) - 4x12-15 reps
3. Dumbbell Shoulder Press - 4x8 reps
4. Arnold Press - 3x10 reps
5. Tricep Skull Crushers + Overhead Dumbbell Extension (Superset) - 3x10
Day 5: Legs (Glute & Hamstring Focus) & Abs
1. Deadlifts - 4x6 reps (focus on form and strength)
2. Romanian Deadlifts - 4x8-10 reps
3. Glute Bridges or Hip Thrusts (Barbell) - 4x10-12 reps
4. Seated Leg Curl - 3x12-15 reps
5. Abs (Cable Crunches, Woodchoppers, Hanging Leg Raises) - 4x15 each
