Advanced Workouts

Advanced workouts for experienced lifters using high-quality compound volume, near-failure effort targets, and structured load progressions to keep strength and hypertrophy moving.
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Workout 1

8 exercises24 sets

Advanced Full-Body Strength and Hypertrophy Session

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lower Back, Lats, Biceps, Rear Delts, Trapezius, Side Delts

A high-demand full-body template for advanced trainees that blends heavy compounds with moderate-rep accessory work while managing fatigue through RIR-based effort control.

  1. 1
    Barbell Back Squat
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    1Exercise

    Barbell Back Squat

    Rest 3m

    • 16 reps x 120 kgRIR 2
    • 25 reps x 130 kgRIR 1
    • 34 reps x 140 kgRIR 1

    Brace before descent, keep mid-foot pressure, and stop before lumbar flexion or knee collapse.

  2. 2
    Barbell Bench Press
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    2Exercise
    Barbell Bench Press

    Rest 2m 30s

    • 16 reps x 90 kgRIR 2
    • 25 reps x 95 kgRIR 1
    • 34 reps x 100 kgRIR 1

    Keep shoulder blades pinned, forearms vertical at the bottom, and a stable touch point.

  3. 3
    Conventional Barbell Deadlift
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    3Exercise

    Conventional Barbell Deadlift

    Rest 3m 30s

    • 15 reps x 150 kgRIR 2
    • 24 reps x 165 kgRIR 1
    • 33 reps x 175 kgRIR 1

    Pull slack out before each rep, keep lats engaged, and lock out with hips not lumbar extension.

  4. 4
    Barbell Bent-Over Row
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    4Exercise
    Barbell Bent-Over Row

    Rest 2m

    • 18 reps x 70 kgRIR 2
    • 28 reps x 75 kgRIR 1
    • 36 reps x 80 kgRIR 1

    Maintain hip hinge angle, pull elbows toward hips, and avoid torso jerking.

  5. 5
    Standing Barbell Overhead Press
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    5Exercise

    Standing Barbell Overhead Press

    Rest 2m

    • 18 reps x 55 kgRIR 2
    • 26 reps x 60 kgRIR 1
    • 36 reps x 62.5 kgRIR 1

    Keep ribs down, stack wrists over elbows, and avoid lumbar overextension.

  6. 6
    Leg Press
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    6Exercise

    Leg Press

    Rest 2m

    • 112 reps x 180 kgRIR 2
    • 210 reps x 200 kgRIR 1
    • 38 reps x 220 kgRIR 1

    Use full controlled depth for your mobility and keep hips pinned to the pad.

  7. 7
    Weighted Pull-Up
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    7Exercise

    Weighted Pull-Up

    Rest 2m

    • 18 reps x 10 kgRIR 2
    • 26 reps x 15 kgRIR 1
    • 36 reps x 20 kgRIR 1

    Use dead-hang starts, avoid excessive kip, and keep chin-over-bar reps strict.

  8. 8
    Dumbbell Lateral Raise
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    8Exercise

    Dumbbell Lateral Raise

    Rest 1m 15s

    • 115 reps x 14 kgRIR 2
    • 212 reps x 16 kgRIR 1
    • 310 reps x 18 kgRIR 1

    Lead with elbows, keep traps quiet, and stop each set before swinging.