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advanced bodybuilding full body workout

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none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

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advanced bodybuilding full body workout

This is an advanced, high volume, full body workout with the goal of maximum muscle gain. Because this is such a high volume workout with its use of supersets, it can easily result in over training so it is best used only occasionally.

Modify exercises used in this workout

MONDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1FLYS, DUMBELL, FLAT BENCH10 reps8 reps6 reps
1OVERHEAD PRESS, STANDING, BARBELL10 reps8 reps6 reps
1SQUATS10 reps8 reps6 reps
 
2BENCH PRESS, FLAT10 reps8 reps6 reps
2PULLDOWN, CABLE, WIDE GRIP10 reps8 reps6 reps
2DEADLIFTS10 reps8 reps6 reps
 
3BENCH PRESS, INCLINE10 reps8 reps6 reps
3LOW ROW, BENT OVER BARBELL10 reps8 reps6 reps
3SHOULDER RAISE, SIDE, DUMBBELL, SEATED10 reps8 reps6 reps
 
4LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP10 reps8 reps6 reps
4SHOULDER RAISE, FRONT, DUMBBELL, SEATED10 reps8 reps6 reps
4CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps8 reps6 reps
 
5ROTISSERIE CORE WORKOUT10 reps8 reps6 reps
 
Note this workout is four supersets of three exercises each. Do not rest between exercises within a superset.

WEDNESDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1FLYS, DUMBELL, FLAT BENCH10 reps8 reps6 reps
1OVERHEAD PRESS, STANDING, BARBELL10 reps8 reps6 reps
1SQUATS10 reps8 reps6 reps
 
2BENCH PRESS, FLAT10 reps8 reps6 reps
2PULLDOWN, CABLE, WIDE GRIP10 reps8 reps6 reps
2DEADLIFTS10 reps8 reps6 reps
 
3BENCH PRESS, INCLINE10 reps8 reps6 reps
3LOW ROW, BENT OVER BARBELL10 reps8 reps6 reps
3SHOULDER RAISE, SIDE, DUMBBELL, SEATED10 reps8 reps6 reps
 
4LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP10 reps8 reps6 reps
4SHOULDER RAISE, FRONT, DUMBBELL, SEATED10 reps8 reps6 reps
4CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps8 reps6 reps
 
5ROTISSERIE CORE WORKOUT10 reps8 reps6 reps
 
Note this workout is four supersets of three exercises each. Do not rest between exercises within a superset.

FRIDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1FLYS, DUMBELL, FLAT BENCH10 reps8 reps6 reps
1OVERHEAD PRESS, STANDING, BARBELL10 reps8 reps6 reps
1SQUATS10 reps8 reps6 reps
 
2BENCH PRESS, FLAT10 reps8 reps6 reps
2PULLDOWN, CABLE, WIDE GRIP10 reps8 reps6 reps
2DEADLIFTS10 reps8 reps6 reps
 
3BENCH PRESS, INCLINE10 reps8 reps6 reps
3LOW ROW, BENT OVER BARBELL10 reps8 reps6 reps
3SHOULDER RAISE, SIDE, DUMBBELL, SEATED10 reps8 reps6 reps
 
4LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP10 reps8 reps6 reps
4SHOULDER RAISE, FRONT, DUMBBELL, SEATED10 reps8 reps6 reps
4CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps8 reps6 reps
 
5ROTISSERIE CORE WORKOUT10 reps8 reps6 reps
 
Note this workout is four supersets of three exercises each. Do not rest between exercises within a superset.

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
SHOULDERS EXERCISES
ABS EXERCISES