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

Hatch Squat Program Spreadsheet

If you are looking to get your squat numbers up, you would need to do more than just train hard. You need a proper training plan programmed to help your body overcome stubborn plateaus without mentally or physically taxing your ...
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USSR Yearbook Squat Routines (1974 and 1976) with Spreadsheets

Squatting is one of the most complicated compound movements in the world of powerlifting. It requires a lot of practice, especially if you are competing professionally. But to achieve peak preparedness before a meet event or a competition, following a ...
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Fred Hatfield (Dr. Squat) 9 Week Peaking Program with Spreadsheet

Beyond a certain point, it’s difficult for experienced powerlifters to increase their 1RM in deadlifts, squats, and bench presses. They simply do not get enough stimulation to improve their strength by a significant margin, irrespective of how hard they train ...
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Fred Hatfield (Dr. Squat) 12 Week Peaking Program with Spreadsheet

The most efficient way to prepare for powerlifting competitions is to follow a well-planned peaking program. The training schedule should be designed to meet all the needs of the powerlifter - strength, recovery, and hypertrophy. For that reason, we’ve brought ...
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Shawn Ray’s Workout Routine and Diet Plan

Shawn Ray is one of the most celebrated bodybuilders of all time. He is admired for his beautiful physique that exuded aesthetics like never before. His muscle separation and definition were simply on another level. Owing to all these reasons, ...
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Gary Strydom’s Workout Routine and Diet Plan

Standing tall at a towering 6 feet 2 inches and weighing over 275 lbs, Gary Strydom is undoubtedly one of the largest bodybuilders in the world. He has carved a niche for himself in the world of professional bodybuilding by ...
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Rich Gaspari’s Workout Routine and Diet Plan

Rich Gaspari is an American bodybuilder who was a prominent face in the sport of bodybuilding in the 80s. He is also an entrepreneur and proud owner of the famous nutrition and supplement company Gaspari Nutrition. During his childhood days, ...
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Lee Labrada’s Workout Routine and Diet Plan

Lee Labrada is one of the most celebrated bodybuilders of all time. The era of the 80s and 90s saw his insane physical development which made him win numerous bodybuilding titles. Even though he couldn't win the coveted Mr. Olympia ...
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Francis Benfatto’s Workout Routine and Diet Plan

If there has to be a physique that exuded perfect symmetry, proportion, and conditioning, it would have to be that of Francis Benfatto. Owing to all these qualities he is often regarded as The Master of Aesthetics. Francis is one ...
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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.