Advanced Weight Training Program For Adding Lean Muscle Tissue!

The advanced weight training program is recommended for bodybuilders and athletes who wish to gain muscle and workout at a high intensity level. I've put together suggested programs for you to try out. Get ready for some amazing gains!

The advanced weight training program is recommended for bodybuilders and athletes who wish to gain muscle and workout at a high intensity level. You can split it into three, four or five training sessions, with at least 24 hours rest between each one. You can also design your own routine by choosing an exercise combination from the following table.

To give you a thought about the amount of weight you should lift, I included the poundage column of my own performance; therefore you can adjust the load according to your capacity.

Don't forget to warm-up at the beginning of the session and to stretch your muscles after training.


Suggested Program

3 Days Training Routine:

4 Days Training Routine:

5 Days Training Routine:


The Exercises

Exercise Sets Reps Poundage
1. Bench Press 2 8 45
2. Superset: Incline Dumbbell Press with Dumbbell Flyes 2 8 2x100 & 2x60
3. Parallel Dips (With extra load) 2 8 Using dip belt: 90
4. Cable Crossovers 2 10 5 plates
5. Deadlift 2 6 405
6. Chin-ups (Wide Grip-Narrow Grip) 2-2 12-12 *
7. One-arm Dumbbell Rows 2 10 100
8. Straight Arm Pulldowns 2 12 10 plates
9. Seated Overhead Dumbbell Presses 2 8 2x80
10. Lateral Raise 2 8 2x60
11. Incline Front Raise 2 10 45
12. Bent-over Cable Laterals 2 12 3 plates
13. Barbell Shrugs 2 8 365
14. Superset: Biceps Curls with Lying EZ Extensions 3 8 135 & 125
15. Superset: Incline Dumbbell Curls With Cable Pressdowns 2 8 2x40 & 15 plates
16. Superset: One-arm Concentration Curl With One-arm Overhead Extension 2 10 2x25 & 20
17. Squat 3 8 275
18. Leg Press 2 12 765
19. Superset: Leg Extensions With Leg Curls 2 12 200 & 150
20. Standing Calf Raise 3 15 140
21. Abdominals: Pilates Advanced Mat Exercises + Hanging Leg Raises


Exercise Pictures

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Incline Dumbbell Press.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Parallel Dips.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
One-Arm Dumbbell Row.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Seated Overhead Dumbbell Press.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Lateral Raise.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Incline Front Raise.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Lying E-Z Extension.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
One-Arm Overhead Extension.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Squat.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Leg Press.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Leg Press.

Rudy Sleiman Rudy Sleiman
Click Image To Enlarge.
Leg Curls.

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