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Advanced strength training program

Advanced strength training program


Routines for advanced users

In the previous two months, we've looked at training programs for beginners and intermediates. In this article, we're going to set out a three-sessions-a-week training plan for an advanced athlete. I'm not going to teach you anything by reminding you that, whatever your level, a warm-up is essential before any sporting activity, as it prepares the body for the physical effort that follows.

This warm-up should enable the cardio-vascular system to gradually build up its rhythm, and the muscles and joints to warm up, thus limiting the risk of injury. This preparation should last around ten minutes.

It will consist of a few minutes on a static bike or treadmill, followed by a few muscle-building movements with a minimum of weight.

Training program

Day 1: quadriceps, ischios and calves

Leg extension: 3 warm-up sets×15 reps

3 sets×12 reps (load increases with each set)

Squat: 5 sets×12,10,8,6,6 reps

Hack squat: 3 series ×12 reps

Deadlift (legs straight): 4 series×12 reps.

Leg curl recumbent: 3 sets×12 reps.

Seated leg curl: 3 sets×12 reps.

Standing heel raise: 3 sets until burn

Day 2: pectorals, deltoids

Bench press: 3 warm-up sets x 15 reps

3 sets x 12,10,8 reps

Inclined bench press: 3 sets x 10 reps

Superset inciné / Pullover: 3 sets x 12 reps

Standing military bench press: 4 sets x 12 reps (shoulders are already warmed up with pectoral work)

Superset front raises/ dumbbell side raises: 3 sets x 15-12 reps

Machine lateral raises or vis à vis (1 arm): 3 sets x 15 reps

Shoulder raises: 3 sets x 20 reps

Day 3: Back, posterior deltoids, biceps, triceps

Deadlift: 3 warm-up sets x 15 reps

4 sets x 10,8,6,6 reps

Wide grip pull-ups: 5 sets x 12 reps (weight down after 2 warm-up sets)

Rowing barbell: 3 sets x 12 reps

Rowing 1-arm dumbbells: 3 sets x 10-8 reps

Inverted butterfly: 4 sets x 15 reps

Curl bar: 3 sets x 21 reps (7x7x7) upper part of movement, lower part then full movement

High pulley triceps extensions (pronation): 2 warm-up sets x 15 reps

3 sets x 12,10,8 reps

Superset Curl pupitre/ Extension prise corde : 3 sets x 12 reps

Superset Curl hammer/ High pulley extension (supination): 3 sets x 12 reps

Rest times

For all sessions, rest times should be kept to around one minute in order to maintain a high level of intensity. This will also enable you to complete the entire session without being caught up in time.

End of session and advice

The end of the session should be followed by a few minutes' stretching of the muscles being worked. Keep well hydrated throughout the session to limit the risk of injury or cramp.

This session is built around basic movements requiring impeccable technique, and the number of sets remains relatively low, given that the experienced exerciser is normally able to optimize his or her work thanks to an efficient brain-muscle relationship.

Now it's time to get to work and push your body towards the development you're looking for.

Don't forget that regularity, diet and rest are the keys to achieving your goals, whatever your level of training.

Author Alexandre CARPENTIER

Bodybuilding Champion N.A.C 2012

Alexandre shares his experience of bodybuilding with MegaGear blog readers

Posted in: Strength programmes