Training Programmes

An eight-week advanced bodybuilding routine for experienced lifters who can already execute the main exercises safely and recover from five weekly sessions. Most working sets fall between 8 and 20 repetitions. High volume is a tool, not a challenge to do the maximum possible work.

Level: advanced | Duration: 8 weeks | Frequency: 5 sessions/week | Time: roughly 65–95 minutes/session | Goal: muscle development with planned fatigue management.

Your weekly schedule

Exercise	Working sets × reps
Monday — Upper 1	Chest and back
Tuesday — Lower 1	Quads, hamstrings, calves and core
Wednesday	Recovery
Thursday — Upper 2	Shoulders, back, chest and arms
Friday — Lower 2	Hamstrings, glutes and quads
Saturday — Upper 3	Higher-rep chest, back, delts and arms
Sunday	Recovery

Workouts

Monday — Upper 1: chest and back

Alternate presses and pulls when practical; preserve technique and rest sufficiently between challenging sets.

Exercise	Working sets × reps
Barbell bench press	3 × 8–10
Chest-supported row	3 × 8–12
Incline dumbbell press	3 × 10–12
Lat pulldown	3 × 10–15
Cable chest fly	2 × 12–20
Face pull / rear-delt cable fly	2 × 15–20

Tuesday — Lower 1: quad emphasis

Keep squat depth and bracing consistent. RDLs should remain controlled rather than rushed.

Exercise	Working sets × reps
Back squat or front squat	3 × 8–10
Leg press	3 × 10–15
Romanian deadlift	3 × 8–12
Leg extension	2 × 12–20
Standing calf raise	3 × 12–20
Cable crunch	2 × 12–15

Thursday — Upper 2: shoulders and arms

Higher repetition accessory work is useful here, but stop each set when technique deteriorates.

Exercise	Working sets × reps
Seated dumbbell shoulder press — watch demo	3 × 8–12
Assisted pull-up or pulldown	3 × 8–12
Machine chest press	3 × 10–12
Lateral raise	3 × 12–20
Rear-delt fly	2 × 15–20
Barbell or dumbbell curl	3 × 10–15
Rope triceps pushdown	3 × 10–15

Friday — Lower 2: posterior chain

Use a comfortable hinge range. A leg curl offers hamstring work without needing another heavy hinge.

Exercise	Working sets × reps
Romanian deadlift or hip thrust	3 × 8–12
Hack squat or goblet squat	3 × 10–15
Bulgarian split squat	2 × 10–12 per leg
Seated or lying leg curl	3 × 12–15
Seated calf raise	3 × 12–20
Plank	2 × 30–60 seconds

Saturday — Upper 3: pump and detail

Keep this day lighter than your first upper session. The goal is useful stimulus without grinding or sloppy repetitions.

Exercise	Working sets × reps
Machine or dumbbell chest press	2 × 12–15
Cable row	3 × 12–15
Pec deck or cable fly	2 × 15–20
Straight-arm pulldown	2 × 12–20
Cable lateral raise	2 × 15–20
Hammer curl	2 × 12–20
Overhead cable triceps extension	2 × 12–20

How to progress over eight weeks

1. Weeks 1–2: Find repeatable working weights. Leave about 2–3 repetitions in reserve on most sets. If this is a large jump from your usual work, begin with one fewer set per exercise.
2. Weeks 3–4: Add repetitions within each range while keeping technique consistent. Increase the weight by the smallest practical increment only once all working sets reach the upper limit.
3. Week 5: Reduce working sets by roughly 40–50% and train comfortably, leaving at least 3–4 repetitions in reserve.
4. Weeks 6–8: Rebuild toward weeks 3–4 performance and progress selectively. Keep a record of repetitions, loads, energy and soreness.

Effort, rest and recovery

Rest around 2–3 minutes after demanding compound sets and 60–120 seconds after most isolation sets, extending breaks where needed. Controlled repetitions matter more than short rests. Most sets should finish 1–3 repetitions short of failure; taking every set to complete failure is unnecessary. Never deliberately grind through pain or technique breakdown.

Five high-volume training days are not suitable for everyone, even experienced lifters. Reduce sets if soreness, joint irritation, poor sleep or declining performance persist. Use a spotter or safety bars where appropriate; warm up for 5–10 minutes and work through lighter ramp-up sets before heavy compounds.

Food and recovery

A consistent calorie intake, adequate protein, hydration and sleep support adaptation. A modest calorie surplus can help when muscle gain is the priority. This programme does not require supplements or performance-enhancing drugs.

Session tracking

For every session, note the date, exercise, weight, completed repetitions, repetitions in reserve and a short technique or fatigue note. Review progress week by week rather than judging one workout.

Learn the exercises

Use the Kravix Training Guides and Kravix Training Academy for technique articles and available embedded demonstrations. If a linked exercise does not have a current demo, practise with a qualified coach rather than guessing.

Back to all training programmes

Educational training template only; not individual coaching or medical advice. Modify exercises and volume to your needs, and seek professional advice for pain or injuries.

A practical eight-week full-body programme built around two different workouts. Train one day, rest the next, and alternate Workout A and Workout B. Unlike a beginner introduction or a heavy 5×5 plan, this intermediate version balances compound movements and moderate-repetition accessory work.

Level: intermediate | Duration: 8 weeks | Frequency: typically 3–4 sessions/week | Time: around 55–75 minutes/session | Goal: strength, muscle development and regular practice.

How the rotation works

Train — rest — train — rest. Example: Monday A, Wednesday B, Friday A, Sunday B; Tuesday A, Thursday B, Saturday A, then continue. The days shift each week: follow the A/B sequence, not fixed weekdays. If you need another rest day, take it and resume where you left off.

Workout A — Squat, horizontal push and pull

Exercise	Working sets × reps
Squat (back squat, front squat or leg press)	3 × 6–10
Barbell or dumbbell bench press	3 × 8–12
Chest-supported or cable row	3 × 8–12
Romanian deadlift	2 × 8–12
Dumbbell lateral raise	2 × 12–20
Cable crunch or plank	2 × 10–15 or 30–60 sec

Warm up the squat and press gradually. Keep the RDL moderate after squats: hinge with control and avoid turning the end of the set into a low-back endurance test.

Workout B — Hip drive, vertical push/pull and single-leg work

Exercise	Working sets × reps
Trap-bar deadlift or hip thrust	2 × 6–10
Incline dumbbell press or overhead press	3 × 8–12
Lat pulldown or assisted pull-up	3 × 8–12
Reverse lunge or Bulgarian split squat	3 × 8–10 per leg
Hammer curl	2 × 10–15
Standing calf raise	2 × 12–20

Choose the hip thrust if deadlift technique or recovery is a limiting factor. Control single-leg exercises and count all repetitions on both sides before advancing.

Eight-week progression

1. Weeks 1–2: Start with weights that leave 2–3 controlled repetitions in reserve. Learn your positions and record every working set.
2. Weeks 3–4: Add repetitions before weight. When all sets reach the top of the prescribed range with good form, increase the load slightly at the next exposure.
3. Week 5: If recovery is good, continue normal progress; if fatigue is accumulating, reduce sets by about one-third for that week.
4. Weeks 6–7: Continue gradual progress while preserving the one-day-on, one-day-off rhythm. If you stall twice, hold the weight steady or ease it back slightly.
5. Week 8: Compare loads, repetitions and technique with week 1. Repeat the block or switch approaches only after reviewing progress.

Before each session

Begin with 5–10 minutes of easy movement followed by mobility suited to your needs and lighter practice sets for the first two main exercises. Working sets exclude warm-up sets.

Rest, effort and substitutions

Rest 2–3 minutes for the main lifts and about 60–120 seconds for accessories. Avoid training to failure on squats, hinges and presses. If an exercise causes pain, stop and use a comfortable alternative; seek qualified guidance for ongoing issues.

The programme deliberately alternates stress: A emphasises squatting and horizontal pressing, while B emphasises a hip-dominant movement, incline or overhead pressing and single-leg work. Both sessions cover the whole body. Keep exercises consistent long enough to compare performance.

Recovery, nutrition and session tracking

Eat consistently with sufficient protein, fluids and overall energy; prioritise sleep. Log date, exercise, load, repetitions, effort and technique notes. Rest days are part of the programme, not missed opportunities.

Learn the exercises

Use the Kravix Training Guides and Kravix Training Academy for technique articles and available embedded demonstrations. If a linked exercise does not have a current demo, practise with a qualified coach rather than guessing.

Back to all training programmes

Educational training template only, not personalised medical advice. Adjust volume, loading and exercise choices to ability and recovery.