5 Week Weight Training Plan – Advanced
This is my best exercise programme of my own design. I’ve tried many different weekly routines in my years of fitness, many from famous fitness pros at bodybuilding.com and fitness magazines. After years of various training regimes and reading weight lifting course from MIT university, I developed a programme that really worked for me, because:
- it’s fast – on most days, the programme should fit within 30-40 minutes, leaving some time for stretches and shower. Perfect for working week training.
- it requires minimum gym equipment – very important for peak hours or for home gyms. And most importantly…
- it varies every day for 5 weeks – this means that with every session withing this 5 weeks, a new routine will be performed to continuously “surprise” the muscles, encouraging muscle growth and fat burning.
After 5 weeks, there can be a week break, which makes this programme perfect before planned holidays. There are two days of rest and one day of light exercise per week in this programme. I found exercising Monday to Friday suitable for my needs, but the days can be varied. I also jogged to gym every day, which was about 5k. With a backpack full of change, lunch box and water bottle. I was crazy fit. It’s unbelievable to me now that I was actually not entirely happy with a level of my fitness at a time. I can only see how totally buff I was after I haven’t been on any normal exercise schedule for 3 years and gained a few kilos. I also took some classes sometimes or danced like mad in gym studio. But these are of course optional additions to the weight programme.
In the tables, the first number after the exercise name is a number of sets, following by repetitions for each set. Lower repetition range (4-8) means heavier weights – as heavy as possible to perform said number of reps, higher repetition (8+) equals lower weight – just high enough to finish the set.
It is important to limber up before each session and finish off with stretches. Warm up and stretches should correspond to muscle group exercised. I suggest some suitable warming up and stretches routines, but they could be different.
Equipment needed for this programme: bench press station with various plates and adjustable, removable bench, lighter barbell and kettlebell (10+kg), set of good dumbbells, RedCord trainer or any other suspension trainer, pull up bar, dip station, Swiss ball, resistance bands, balancing cushion. Optional: Romanian chair, medicine ball, aerobic step.
Abbreviations and shortcuts: amap (as many as possible), DB (dumbbell), BB (barbell), alt. (alternate), HIIT (High Intensity Interval Training).
Week 1
This exercise plan requires gym equipment and designed for experienced users.| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| Legs & Core BB squat 4 x 6-8 BB lunges* 3 x 8 Front squat w/BB or kettle bell 3 x 10 Calf raises (any) 3 x 8 Swiss ball hamstring curls 4 x 8 Swill ball plank 3 x 1 min+ Stretches | Biceps Warm up - jumping jacks x 50 Chin ups or narrow grip pull us - amap 7-7-7 curl** x 3 Alt. hammer curls 3 x 6 (12 total) Swill ball pike 3 x 10 Up & Down plank (straight arm to forearm and back) 3 x 1min+ Stretches | HIIT x 10 mins OR a jog outside 20-40 body weight squats Weighted bridges 3 x 10 Swill ball plank w/legs on the ball, straight arms, alternate leg lift Side plank Hip flexor stretches (lunge like) Split stretches or yoga for the splits | Chest/Triceps/Core Warm up - push up burpees x 10 Station Dips 3 x 8-10 DB press 4 x 6 Incline flies 3 x 8 Triceps kickback 3 x 6 (12 total) RedCord triceps press Bench dips (weighted) 3 x 10 Plank on straight arms Arm stretches or dance class*** | Back/Shoulders/Core/Cardio Warm up - 30-50 mountain climbers Wide grip pull ups - 3 x 4-6 Single arm row 3 x 6 Standing or sitting overhead DB press 3 x 8 Swiss ball reverse crunch**** 3 x 8 Medicine ball or BB plate twists 3 x 8 Weighted crunches 3 x 6-8 Stretches: yoga arms stand practice. |
| *Smith machine is good for these or a lighter, shorter barbell. **7 times full range z bar or barbell curl, 7 times halfway from the bottom, 7 times halfway from the top ***or any other cardio class with arms involved. I found dancing most suitable, because you don't bear any weights, just move your arms a lot. ****Romanian chair is great for doing this with weights. |
||||
Week 2
This exercise plan requires gym equipment and designed for experienced users.| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| Chest & Cardio Bench press 4 x 8 Dip station dips 3 x 8-10 Incline flies 3 x 8 Resistance band one arm crossover 3 x 8 (16 total)* Push ups with rotation to side plank - 6+ Chest stretches HIIT x 10 mins OR a jog outside | Legs/Core Front squat 2 x 12 Dead lifts 3 x 8 Stiff leg dead lift 3 x 8 Alternate DB lunges 3 x 20 Side lunges 1 x 30 (15 each leg) Weighted plie squats 3 x 15 Weighted sit ups** | Biceps/Triceps/Cardio HIIT x 10 mins OR a jog outside Chin ups or narrow grip pull ups - 3 x 8 Alt. DB curls 3 x 8 DB triceps extension 3 x 8*** Bench dips 3 x 10 Incline curls 4 x 8 RedCord extended plank hold | Back/Shoulders Warm up - overhead squats 2 x 12 RedCord reverse rows 3 x 8 BB plate or fitness ball front raises 3 x 12 Seated DB shoulder press 3 x 8 Standing lat raises 3 x 12 total Back & shoulder stretches dance (optional) | 2 x core circuits Warm up - Pilates superman set 1 x 10 Kettle bell swing x 20 DB rows from plank x 10 each arm Medicine ball extended arm hold w/squat 10 BB or DB walking lunges x 20 high knees x 1 minune Plank - as long as possible |
| *Loop the resistance band around secure barbell on the smith machine or bench press. The band should be on chest level. This is the two arm crossover for reference. **decline if possible ***these can be done lying on the bench, sitting or standing. With one or two dumbbells. |
||||
Week 3
This exercise plan requires gym equipment and designed for experienced users.| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| Legs/Core Warm up - Russian kettle bell swing 2 x 10 Sumo squats 3 x 12 Pistol squats 3 x 6* Bridge hold w/leg raises 3 x 15 (each leg) Swiss ball hamstring curl 3 x 10 Hanging leg raises (straight or kneeled) | Biceps/Back/Core Warm up - jump rope - amsp Superset: a) chin ups 3 x 8 b) RedCord rows 3 x 12 BB curl 3 x 8 Plank rows 3 x 10 Side planks | Chest/Triceps/Cardio Narrow bench press - 3 x 6 BB or DB Skull crushers 3 x 6 DB pull overs 3 x 8 Wide push ups 3 x 15 Shuffle push ups 3 x 10**(each arm) Diamond push ups 3 x 6 | Back/Shoulders/Core Warm up - Russian kettle bell swing 2 x 10 Wide grip chin ups - amap*** RedCord reverse rows 3 x 8 Bent over long bar rows (two arm) 3 x 8 Pilates superman set 1 x 10 | 2 x legs/core circuits Squat jump w/medicine ball x 20 Alt. side lunges x 20 Mountain climbers x 20 Plie squats w/kick 20 (10 each leg) Jumping lunges x 20 high knees x 1 minune Stretches: resistance band toe tugs 2 x 10 (each leg) balancing on one leg - on soft cushion/balance pad. |
| *use a barre or secured barbell for support if needed. **use step or some other sturdy elevation. Medicine ball can be used for a challenge. ***Those are tough, use resistance band or pull up machine for assistance. |
||||
Week 4
This exercise plan requires gym equipment and designed for experienced users.| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| Chest Bench press 4 x 6 Flies 3 x 8 RedCord flies 3 x 8 Push up burpees - amap Spider man push ups 3 x 10 | Cardio/Yoga HIIT or a jog outside Yoga or pilates class | Back/Shoulders/Abs/Cardio Wide grip pull ups - amap Deadlifts 4 x 4-6 Good mornings 3 x 8 RedCord inverted row 3 x 8 Leaning lat raise 3 x 6 (each arm) Side plank Jog | Legs Overhead squat 4 x 8 Alt. DB lunges - 3 x 8 (each leg) Alt. DB stiff leg deadlift 3 x 8 One leg calf raises w/DB 4 x 8 (each leg) Bridge w/leg raises 3 x 10 (each leg) Side leg raises w/resistance band 3 x 15 (each leg) Barre stretches | Arms/Core Knee raises on dip station* 3 x 8-10 Side abdominal lifts w/DB or plate 3 x 8 (each side) RedCord extended plank 3 x 30-60 sec. hold Wood choppers w/medicine ball or plate 3 x 8 (each side) side planks |
| *Standing on straight arms or on elbows if padded cushions provided | ||||
Week 5
This exercise plan requires gym equipment and designed for experienced users.| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| Chest/Arms/Abs/Cardio Bench press 3 x 12 Flies 3 x 10 BB curl 3 x 12 DB hammer curl 3 x 10 Alt. DB curls 3 x 12 Lat. raises 3 x 10 Front raise w/plate 3 x 10 Arnold press 3 x 12 Bench, lying leg raises 3 x 15 Weighted crunches 3 x 15* | Legs/Abs Squats 3 x 8 Sumo squats 3 x 8** RedCord lunges 3 x 10*** (each leg) One leg, stiff leg dead-lift w/DB**** 3 x 10 (each leg) RedCord dynamic crunch 3 x 15 Swiss ball hamstring curl 3 x 15 Oblique bends w/plate or DB 3 x 15 (each side) Back crunches***** | Cardio Any | Back/Triceps/Core Wide grip pull ups - amap DB bent-over row - 3 x 10 (each arm) RedCord inverted rows 3 x 10 Overhead triceps extension w/plate 3 x 10 RedCord triceps 3 x 10 Bench dips* 3 x 12 | RedCord core training/Cardio 30 minutes core 30 minutes cardio |
| *weighted if you still have strength left | ||||