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Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters


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May 13, 2016
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Get Shredded!
We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!


  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description​

So you feel that you finally graduated from being a beginner and intermediate, and now you’re ready for advanced training.
You’ve built the foundation, expanded on your weak points and balanced things out, but now you need even more of a challenge to push your physique to the next level.
Enter advanced training.
No longer will you be relegated to only a single exercise per body part or take a rest day between every training day. Here, you’ll increase frequency, volume and intensity.
With enough training experience under your belt you should be able to withstand all of these increases plus some.

The Ultimate 8 Week Workout for Advanced Lifters​

Perform the following workout twice per week.
You can either go for three days of training following a rest day or run the entire three days twice in a row training six days straight before taking a rest day.
Rest for 30-60 seconds in between sets and exercises.

Day 1​

ExerciseWarm Up SetsWorking Sets
1. Incline Bench Press2 x 124 x 6-12
2. Dumbbell Bench Press1 x 124 x 6-12
3. Dumbbell Fly-3 x 10-12
4. Wide Grip Pullup2 x 12 on pull down4 x failure
5. Bent-over Barbell Row1 x 124 x 6-12
6. Narrow Grip Pull Down-3 x 10-15
7a. Hanging Leg Raise-3 x 20
7b. Crunch-3 x 20

Day 2​

ExerciseWarm Up SetsWorking Sets
1. Seated Dumbbell Press2 x 124 x 6-12
2a. Dumbbell Lateral Raise-3 x 10-15
2b. Bent Over Rear Lateral Raise-3 x 10-15
3. Barbell Curl2 x 124 x 6-12
4. Weighted Dip2 x 124 x 6-12
5. Seated Dumbbell Curl-4 x 6-12
6. Incline Dumbbell Curls-4 x 6-12
7a. Decline Sit Up-3 x 20
7b. Lying Leg Raise-3 x 20

Day 3​

ExerciseWarm Up SetsWorking Sets
1. Standing Calf Raise2 x 123 x 10-15
2. Seated Calf Raise-3 x 10-12
3. Leg Press2 x 124 x 10-15
4. Barbell Back Squat1 x 123 x 6-12
5. Dumbbell Walking Lunge-3 x 10-15
6. Barbell Romanian Deadlift1 x 123 x 6-12
7. Lying Leg Curl-3 x 6-12