The Best 7-Day Advanced Workout Routine For Men

If you’ve been going to the gym for a while, perhaps it’s time to shake things up a little. It can do your body some good to switch up your workout routine and let it handle something different – perhaps harder! This advanced routine is sure to challenge you and provide a high-intensity workout. You will be lifting harder than ever before and recovering in shorter periods. With just one day of rest for the whole week, you will reap the benefits of this hardcore routine when you complete it.

In all of these workouts, you should aim for a shorter rest period than usual to try and push yourself – 25% shorter than your normal time should do. This means if you normally have 1-minute rests between sets, take a 45-second long rest instead.

Without further ado, let’s get to the workout!

Day 1: Chest & Back

Barbell Bench Press – 6 sets of 6/6/5/5/4/3

// Set 1: 6 reps using 40% of your maximum weight.
// Set 2: 6 reps using 50% of your maximum weight.
// Set 3: 5 reps using 60% of your maximum weight.
// Set 4: 5 reps using 70% of your maximum weight.
// Set 5: 4 reps using 80% of your maximum weight.
// Set 6: 3 reps using 90% of your maximum weight.

Incline Dumbbell Press: 3 sets of 6/4/4
Dips: 3 sets of 10/8/6
Pullups: 3 sets of 8/6/4
Pendlay Rows: 3 sets of 10/8/6
Pulldowns: 3 sets of 10/8/6

Day 2: Legs

Weighted Squats: 5 sets of 8/6/6/5/5/4
// Set 1: 8 reps using 40% of your maximum weight.
// Set 2: 6 reps using 50% of your maximum weight.
// Set 3: 6 reps using 60% of your maximum weight.
// Set 4: 5 reps using 70% of your maximum weight.
// Set 5: 5 reps using 80% of your maximum weight.
// Set 6: 4 reps using 90% of your maximum weight.

Leg Press: 3 sets of 10/8/6
Stiff-Legged Deadlift: 4 sets of 10/8/6/6
Hamstring Curls: 3 sets of 6/5/5
Calf Raises: 5 sets of 8/8/6/6/4

Day 3: Shoulders & Arms

Dumbbell Press: 3 sets of 8/6/6
Lateral Raises: 5 sets of 10/8/8/6/6
Barbell Curls: 5 sets of 10/8/8/6/6
Dumbbell Curls: 3 sets of 10/8/8

Day 4: Rest

Take a rest day! Spend it lazing around at home if you’d like, but it’s a better idea to make it an active rest day instead. Go outside and take a walk, or go for a swim!

Day 5: Chest, Shoulders, & Triceps

Flat Dumbbell Press: 4 sets of 12/10/8/8
Hammer Strength Press: 3 sets of 10/8/6
Cable Flys: 3 sets of 12/10/8
Lateral Raises: 4 sets of 12/10/10/8

Day 6: Back & Biceps

Barbell Shrugs: 3 sets of 12/10/8
Rack Deadlifts: 3 sets of 8/6/6
Pullups: 3 sets of 10/8/8
Pulldowns: 3 sets of 10/8/8

Day 7: Legs

Front Squats: 4 sets of 10/10/8/8
Leg Extensions: 4 sets of 10/10/8/8
Hamstring Curls: 3 sets of 10/8/8
Seated Calf Raises: 4 sets of 10/10/8/8
Standing Calf Raises: 3 sets of 10/8/8

And that’s it! We’re not gonna lie – these seven days are going to be a little painful. But when you’re done, you’re going to see those muscles popping in ways that they never have before! We help with fitness for men over 40, get in touch & look at our other posts for more tips.