150+ Advanced Workout Programs

If you have been lifting weights for less than five years, don’t try to follow some random advanced workout plans.

You can pick advanced workout programs listed here and bookmark them for future reference, to understand where you need to reach in each phase. But for following any of these without risking a serious injury you must have extensive weight training experience plus the stamina and strength required to handle the intensity and volume of these programs.

Every advanced workout routine is high on volume or intensity. Some of these even ask you to work out twice a day. Even the warming up towards your main lifts is done with heavier weights. But that’s what you are looking for, right?

We have the kind of advanced workout programs you are looking for. These programs are intense, demanding, and as effective as you expect them to be. You can see significant gains in your strength and muscle mass with the completion of a single cycle of the programs. Most of these programs last about 8 to 12 weeks.

The weight training workout routines included in these advanced workout programs come with a detailed explanation about sets, reps, and recommended weights at each stage of the program.

Advanced Workout Routine

Nick Walker’s Workout Routine and Diet Plan

Nick Walker is a well-known professional bodybuilder in the current scene of bodybuilding. He competes in the open division of bodybuilding. Owing to his monstrous physique, he went on to win the 2021 Arnold Classic and also secured second place ...
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Ed Coan 12 Week Peaking Program (with Spreadsheet)

For most experienced lifters, working to achieve peak preparedness is still a complicated task. It involves many factors: following the right training pattern, using the correct weights for effective growth, and not overtiring your muscles. Unfortunately, simply toiling away and ...
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12 Week Classic Powerlifting Peaking Program (with Spreadsheet)

A comprehensive powerlifting program can help lifters hit peak preparedness before a professional competition or meet. Simply overtraining and working your muscles to the point of exertion might help you get the strength you need, but it will also tire ...
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9 Week Classic Powerlifting Peaking Program (with Spreadsheet)

Most ambitious powerlifters try to test their strengths frequently in an attempt to max out their lifting capabilities. But most experienced lifters would agree that the key to “peaking” in powerlifting comes with sustained training programs. You have to be ...
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6 Week Power Bench Press Program (with Spreadsheet)

After a certain point, it becomes difficult to increase your 1-Rep Maximum for bench press. The issue becomes even more complicated when you have a competition or lifters’ meet lined up on your schedule. In such a scenario, a well-designed ...
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Scarlett Johansson’s Workout Routine and Diet Plan

Scarlett Johansson is one of the most prominent names in Hollywood. She has appeared in movies like 'Lucy', 'Under the Skin', 'Match Point' and many more. But she garnered worldwide fame after portraying Black Widow in the Avengers series. She ...
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12 Week Bench Press Peaking Program (with Spreadsheet)

Peaking your bench press performance is not just about gaining physical strength. The mental aspect of fitness is equally important. Therefore, only a strict and comprehensive bench press program can help you max out before a meet or a competition ...
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12 Week RPE Powerlifting Peaking Program (with Spreadsheet)

Peaking or tapering in powerlifting is adjusting the intensity of training over a specific period to reduce physical and mental fatigue and maintain strength. With the help of a well-defined RPE program, the tapering process becomes easier to track. By ...
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Sergio Oliva’s Workout Routine and Diet Plan

The golden era of bodybuilding produced numerous legends that simply transformed the sport of bodybuilding. One such legend was the great Sergio Oliva. Sergio Oliva was nicknamed 'the myth' and he indeed was an anomaly. The monstrous muscular size that ...
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At the advanced level, it becomes more tedious to remember the number of sets, reps, weights, etc, and thus becomes difficult to follow them exactly without a proper personalized scheduler or spreadsheet to remind you what to do next and to track the progress. To help you through this issue, many enthusiasts have created such sheets for these workout programs. On our portal, we have included links to these sheets along with the programs to make it easy for you to find them.


As you will be putting in a lot of physical efforts following these advanced workouts, we know you won’t like to make more efforts to find the new programs or to do the weight calculations. Keeping that in mind we have sorted the workout routines based on goals and included the link to planning sheets that can be easily personalized. This is to make it easy for you to find the right workout plan for you and to ease up the process to track the progress.

Every program that made to the list of advanced workout routines on our website is made by renowned powerlifters, bodybuilders, and coaches. Almost all these programs have been tried and tested by the athletes who compete on the world stage. We have taken an effort to include the information about the lifters who have benefitted from the particular programs.

The workout programs on our website are intended to provide you with all the information you need to understand each detail about the most popular and most effective advanced level workout programs. Each workout program is a complete guide in itself, and it also has links to the references, schedules, technical backing to the exercises, equipment data, and other useful information.

Get in now and get access to every workout routine that has even been a talk of the town in the powerlifting and bodybuilding world.