A 30-day advanced bodybuilding routine is designed for experienced individuals who want to further challenge their muscles and increase their overall strength and muscle mass. This routine incorporates a mix of compound and isolation exercises, and it focuses on progressive overload. Make sure to consult with a healthcare professional before starting any new exercise program, and use proper form to minimize the risk of injury.
Week 1-2: Laying the Groundwork
Day 1: Chest and Triceps
- Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Tricep Dips: 4 sets of 6-8 reps
- Skull Crushers: 4 sets of 8-10 reps
Day 2: Back and Biceps
- Deadlift: 4 sets of 5-7 reps
- Bent-Over Rows: 4 sets of 6-8 reps
- Pull-Ups: 4 sets to failure
- Barbell Curls: 4 sets of 6-8 reps
Day 3: Rest
Day 4: Shoulders and Abs
- Military Press: 4 sets of 6-8 reps
- Lateral Raises: 4 sets of 8-10 reps
- Front Raises: 4 sets of 8-10 reps
- Weighted Planks: 4 sets of 30-60 seconds
Day 5: Legs
- Squats: 4 sets of 6-8 reps
- Leg Press: 4 sets of 8-10 reps
- Lunges: 4 sets of 8-10 reps per leg
- Leg Curls: 4 sets of 6-8 reps
Day 6: Rest
Day 7: Cardio and Abs
- 30 minutes of moderate-intensity cardio
- Ab Exercises (choose from hanging leg raises, cable crunches, or Russian twists): 4 sets of 12-15 reps
Week 3-4: Increasing the Challenge
Day 8-14: Continue with the same exercises but increase the weight, aim for 1-2 more reps per set, and add one additional set to each exercise.
Day 15: Rest
Day 16-21: Continue with the same exercises but increase the weight, aim for 1-2 more reps per set, and maintain the additional set from the previous week.
Day 22: Rest
Day 23-28: Continue with the same exercises but increase the weight, aim for 1-2 more reps per set, and maintain the additional set from the previous week.
Day 29: Rest
Day 30: Full-Body Circuit
- Perform a full-body circuit workout using compound exercises.
- Squats, Bench Press, Pull-Ups, Military Press, Deadlifts.
- Complete 3 rounds with minimal rest between exercises.
This 30-day advanced bodybuilding routine challenges your muscles and promotes muscle growth through progressive overload. As you progress, you can adjust the routine by adding more sets, changing exercises, or incorporating advanced training techniques like drop sets, supersets, or pyramid sets. Proper nutrition and adequate rest are essential to support muscle recovery and growth.
