Week 1: Strength Foundation Reload

The first week of the Advanced Gym Workouts rebuilds core strength and control with heavy compounds and accessory lifts. Focus on perfect form, moderate to heavy load, and full range of motion. Rest 60–90 seconds between sets.

Day 1: Upper Body Power

6 exercises

Barbell Bench Press

5 sets × 5 reps

Weighted Pull-Ups

4 sets × 6-8 reps

Seated Dumbbell Shoulder Press

4 sets × 8-10 reps

Incline Dumbbell Press

3 sets × 10-12 reps

Chest-Supported T-Bar Row

3 sets × 10 reps

Cable Face Pulls

3 sets × 15 reps

Overview

Beginner Workouts

Advanced Workouts