I am following an Intermediate 4-day Split modified for Advanced Training so I can train body parts more frequently to cycle my weight & rep scheme and also to vary the exercises and technique. My cardio volume, diet, type of training, supplement intake and frequency reflects my experience and fitness objective: to gain muscle and lose fat in preparation for a bodybuilding contest.

SUNDAY - Light-Low "Slow" Reps or Light-High "Quick" Reps (lower back)

Abs: Triset (one or two sets each) - Floor or Roman Chair Crunches, Lying Leg Raises or Reverse Crunches or Hanging Leg Raises, Floor Oblique Crunches or Oblique-Leg Raise Crunches or Hanging Oblique Leg Raises

Lower Back: (6 sets) - Good Mornings or Weighted Barbell Back Extensions (3 sets), Dumbbell Dead Lifts (3 sets) 45 minutes Cardio: Walking 4.0-4.5 mph on treadmill at 4-6% grade averaging a 15-minute mile to maintain at least 60% intensity of my max heart rate

MONDAY - Heavy-Explosive Low Reps (Compound exercises that uses maximal weight- usually barbell and dumbbell free weight movements)

Chest: (6 sets) - Inclined Bench Press (2 sets), Decline Dumbbell Press (1 set), Flat Bench Press (1 sets), Weighted Dips (1 set), Dumbbell Flyes (1 set)

Shoulders: (6 sets) - Barbell Press in front or behind Neck or Cybex Press (2 sets), Leaning Cheat Dumbbell Lateral Raises (2 sets), Bent-Over Lateral Raises or BodyMasters Rear Delt Machine (2 sets)

Traps: (4 sets) - Barbell Shrugs (2 sets), Smith Machine Shrugs Behind (2 sets)

Biceps: (5 sets) - Barbell Curls or Kampered Bar/Dumbbell Preacher Curls (3 drop sets making it one giant set), Incline Dumbbell Curls (2 sets), Standing Dumbbell Curls (1 set), Hammer Curls (1 set)

Forearms: (3 sets) - Reverse Barbell Curls (1 set), Barbell or Dumbbell Wrist Curls (1 set), Kampered Bar Extensor Wrist Curls (1 set)

Triceps: (5 sets) - Weighted Dips (1 set), Close-Grip Bench Press (1 set), Seated Dumbbell Extensions (1 set), Kampered Bar Lying Extensions (skull-crushers) (1 set), Bench Dips or Cybex Pushdowns (1 set)

20 minutes Cardio: See above

TUESDAY - Heavy-Explosive Low Reps

Abs: See Sunday

Calves: (5 sets) - Seated Calf Raises (3 sets), Standing Calf Machine Raises (2 sets)

Back: (6 sets) - Pull-Ups (palms down, palms up or neutral) (1 set), Bent-Over Barbell Rows or One-Arm Hammer Rows (2 sets), T-Bar Rows (2 sets), Dumbbell Rows (1 set)

Quads: (6 sets) - Squats (2 sets), BodyMasters Squats or Smith Machine Squats (2 sets), Hack Squats or Leg Extensions (2 sets)

Hams: (6 sets) - Seated Leg Curls (3 sets), Cybex One-Leg Curls (3 sets)

20 minutes Cardio: See above

WEDNESDAY - Heavy-Explosive Low Reps (lower back)

Abs: See Sunday

Lower Back: (3 sets) - Deadlifts

45 minutes Cardio: See above

THURSDAY - Light-Low "Slow" Reps or Light-High "Quick" Reps (Isolation exercises that refine muscle tension - usually cable, machine and [single arm] dumbbell movements)

Chest: (6 sets) - Decline Dumbbell Press (1 set), Incline Bench Press (1 set), Flat Bench Press (1 set), Dumbbell Flyes (2 sets), Cable Flyes (1 set)

Shoulders: (6 sets) - Front Barbell or Dumbbell Raises (2 sets), High Side Lateral Raises (2 sets), Rear Lateral Raises face down on incline bench (2 sets)

Traps: (4 sets) - Cable Upright Rows (1 set), Smith Machine Upright Rows (1 set), Seated Dumbbell Shrugs (2 sets)

Biceps: (5 sets) - Dumbbell or Cable Concentration Curls (2 sets), High Cable Curls (1 set), Lying Dumbbell Curls (1 set), Reverse Standing Cable Curls or Dumbbell Curls face down on incline bench (1 set)

Forearms: (3 sets) - Reverse Dumbbell Curls (1 set), Standing Cable Wrist Curls or Preacher Dumbbell Wrist Curls (1 set), Dumbbell Extensor Curls

Triceps: (5 sets) - Dumbbell Kickbacks (2 sets), Standing Rope Extensions (2 sets), Rope or Straight Bar Pushdowns (1 set)

20 minutes Cardio: See above

FRIDAY - Light-Low "Slow" Reps or Light-High "Quick" Reps

Abs: See Sunday

Calves: (5 sets) - Seated Calf Raises (3 sets), Standing One-Leg Machine Calf Raises (1 set), One-Leg Standing Calf Raises with body weight (1 set)

Back: (6 sets) - High (standing) or Low (lying) Cable Pullovers (2 sets), Pull-downs Behind Neck (2 sets), Seated Cybex or Standing One-Arm Cable Rows (2 sets)

Quads: (6 sets) - Leg Extensions (2 sets), Squats (1 set), Front Squats (1 set), Stationary or Walking Lunges (2 sets)

Hams: (6 sets) - Stiff-leg Deadlifts (2 sets), One-leg Standing Curls (2 sets), One-leg Lying or Seated Curls (2 sets)

20 minutes Cardio: See above

SATURDAY - REST