Advanced Workout Plans The Complete List Rated and Reviewed
When you are ready to move on to an advanced workout plan, it is important that you choose the right one. These exercise programs are typically geared to produce specific results and help catapult you to the next fitness level. They are strenuous, grueling and will push you to your limits, but are capable of producing amazing results.
Whether you want to lose weight, define existing muscle or get ready for a bodybuilding competition, there is one that will seem like it was created with your fitness goals in mind. In this guide you will find the best advanced workout plans that have been rated and reviewed by experienced fitness trainers or medical experts so you will find it easier to select one that will help you achieve the results you want.
Advanced Workout Plans to Build Strength
By the time you are ready for an advanced strength building workout plan you have probably gained all of the muscle mass you are capable of naturally.
This means you need to master your proficiency with certain lifts that are designed to increase muscular force, more commonly referred to as strength. These workout programs are intensive, and this means you should seek approval from a licensed physician before starting.
The best ones will prepare your body to safely lift heavy loads, and they are often followed by trainers and competitors. The exercise routines can vary among programs, but one aspect all have in common is that you should expect to be performing plenty of lifts.
Along with plenty of cardio to get your muscles warmed up some of the exercise routines you can expect to perform will include,
- Dumbbell Shrugs
- Bent Over Row
- Weighted squats
In most cases you should also expect to use equipment, and this might mean you will be at the gym. If you already have the necessary equipment you can also find several that are designed for home.
Top 10 Advanced Workout Plans
Check out the rest of the Workouts that didn’t make it to our Top 10
Advanced Workout Plans for Cutting
When you are getting ready for a competition or just want to really look impressive at the beach, many experienced trainers will recommend an advanced workout plan for cutting.
This refers to defining muscle mass, and it is a staple for most competition body models, weight lifters and body builders.
The top ones will come with meal guides, since nutrition is an important part of keeping, building and defining muscle. The daily exercises are intense and you need to keep your calorie count up if you don’t want to start burning muscle.
Most call for at least 3,500 calories a day for men and around 2,000 to 2,500 for women. The majority of the diet should also contain lean fats and protein, along with plenty of carbs.
You should expect to do cardio at the beginning and end of each work out and spend each day concentrating on a specific muscle group. One example calls for,
Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Advanced Workout Plans
- Day 1: Chest
- Day 2: Calves and Quads
- Day 3: Upper and lower back
- Day 4: Shoulders
- Day 5: Upper arms
- Day 6: Hamstrings and calves
- Day 7: Rest
MI40XWorkout designed by Ben Pakulski
- Duration: 3-12 weeks
- Frequency: 5+ times per week
- Total Cost:
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- Building Muscle
- Fat Burning
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Advanced Workout Plans for Building Mass
Once you have received approval from your primary health care provider and are ready to find an advanced workout plan for building mass, there are a few things to look for.
You want it to spend time focusing on each muscle group, and it should also be adjustable. No one has a “perfect” physique or the same problem areas so you want the program to allow you to increase and decrease the sets as needed.
Just remember to keep the overall intensity and workout time the same if you do start making adjustments to the exercise routine.
Since the point is to accelerate growth you want it to be strenuous, and be centered around lifts and reps. Diet is also important, and if you are not sure how much protein and carbs you need to add there are several that come with meal guides.
It should also be noted that these advanced programs are often designed to be performed with equipment, but you can find some that are home based and rely on you to move your body weight in order to gain muscle mass. These advanced workout plans can be just as effective, especially if they are combined with the right nutrition.
Advanced Workout Plans for Body Building
It is recommended that you have at least one year prior lifting experience before you start any advanced bodybuilding workout routine, even if you have a trainer.
These programs are difficult, even for professionals and you can cause serious injury if you attempt one before you are ready.
Since you are trying to build muscle, strength and get definition, advanced bodybuilding workouts target your whole body and call for a variety of equipment.
You can find some that only require you to lift and move your own body weight, but if you want the muscle definition normally seen on professionals you will need to use equipment.
Some of the necessary items will include,
- Exercise ball
- Weight machines
- Resistance machines
- Weight bench
Some might also call for a speed or heavy punching bag since this is a great form of cardio. It can also help increase endurance, a necessary trait for any successful bodybuilder.
Advanced Workout Plans for Weight Loss
You can find 4, 6, 8 and 12 week advanced weight loss workouts and all are capable of producing amazing results. It is important to remember that these programs are designed more to help athletes, bodybuilders and models get quickly back into top shape.
If you are looking to lose a lot of excess weight you are probably better suited started off with one that is less intensive.
The best advanced weight loss workouts will come with a strict nutritional guide and structured exercise plan. You should expect to work out four to five times per week for 15 minutes or so a day. They also call for high intensity interval training (HIIT), along with the regular cardio warm ups and cool downs.
Studies have shown that advanced workouts that include HIIT training can burn up to 10 percent more fat and calories than other programs in a shorter amount of time.
This high intensity routine can also help you build and tone muscle so you’ll be ready to move onto a strength building workout once the weight is lost.
One important tip to remember is that just because these high intensity fat burning workouts typically only take a short time to complete, this does not mean that you should move onto another exercise plan. Adding in exercises will not produce better results, it will only increase your risk for injury.
Advanced Workout Plans for Lean Muscle
The main difference between an advanced workout plan for lean muscle and one designed to build mass is the diet.
You will want a dramatically lower calorie count when you are building lean muscle, especially when it comes to your fat intake. If you choose one for lean muscle that comes with a meal guide it should concentrate on protein, carbs and vegetables. This will ensure your body has the energy it needs to build muscle without adding any extra fat.
While some call for equipment, you can also find several that only require you to lift and move your own body weight. Since you aren’t looking for a lot of muscle definition, the lack of equipment won’t be a problem.
You should also expect to do plenty of cardio, especially running up inclines and even some plyometric exercises to improve strength and agility. Athletes often used these workout programs during the off-season to improve certain aspects of their performance.
These are structured programs that are centered around various strength and weight training exercises. Depending on your desired results they may also come with a meal plan.
Unlike other fitness programs that are designed to produce more general results, these target a specific goal. In most cases it is gaining muscle mass or losing larger amounts of weight and body fat.
The most important thing to remember is that they are designed to push you to your limits and beyond, which is why they are used by many athletes and professional bodybuilders.
Before you start it is recommended that you first speak with your primary health care provider.
There are several ways you will know that you are ready to move on to an advanced workout plan.
If you are a professional bodybuilder chances are you are already on a schedule, and the same is often true for athletes. Your physician will also be able to let you know when you are ready, and as an added bonus you will know that you are healthy enough.
A personal trainer or an instructor will also be able to tell when you are ready, but you will still want to get approval from your licensed physician. The best way to tell when you’re ready is when an intermediate is no longer challenging.
Once your current workout plan no longer forces you to exert yourself, it is time to move up to the next level.
Overall advanced workout programs are structured, though you can find some that will allow you to choose from a limited number of exercises the ones you want to perform for that day. Even these are still slightly structured since your choices are limited.
The reason that only professionals and qualified trainers should create advanced workout programs is due to their experience.
In order to get competition level results these routines have to be strenuous, and include exercises that produce the desired effects. This means that a strict regime has to be followed, and only someone already familiar with the routines will have the experience necessary to create one that is effective.
Even if you are doing the advanced workout at home for it to be truly effective you are going to need some equipment.
For some plans all you will need is a weight set and pull-up bar, but this also depends on your fitness goals. Others call for tread mills and exercise bikes, but you can replace this type of cardio workout with a fast paced run up at hill.
Other pieces of equipment that you might find that you need to purchase can include,
- Resistance bars or bands
- Weight bench
- Punching bag
- Jump rope
As you progress you might find that you need other equipment, but this will often depend on your desired results.
It is hard to answer this question since it often depends on you. As long as you choose one that was rated and reviewed by a fitness expert or an experienced trainer it should be effective.
It is also important to make sure that the workout plan was designed to produce the results that you want.
Otherwise most are equally effective at producing the results they were created for, as long as you put the required amount of time and effort into it. The effectiveness really will depend on how devoted you are to making the necessary changes to your lifestyle.
The only way to know for sure if you choose the right one is to wait until you begin to see results, but there are ways to increase your chances of making the best decision.
This includes taking the time to think about your ultimate fitness goal, and then choosing one that is geared to produce your specific results.
If you carefully follow the exercise schedule and stick to a healthy diet, as long as it is designed to produce the results you want it should be a good fit for you.
In some cases if you are building or cutting muscle you might find that you need to add a supplement. It should be mentioned that even if it calls for a supplement in its meal plan, it is entirely your decision.
The most common supplements generally recommended include,
- Fish oil
- Vitamin D
- Whey Protein
These supplements will help you retain calories and healthy fat that can be burned for energy and used to build lean muscle. There are also supplements that can aid with sleep or help improve digestion.
If you are unsure about adding a supplement to your daily diet your healthcare provider can give you the advice you need.
How long it takes to see results will depend on you. The amount of time and effort you put into the exercise program, along with how strictly you follow the diet will all determine how long it will take to see results.
With an advanced workout plan you can’t afford to slack off, even for a few days. In just a short amount of time the only results you will see will be a loss of muscle mass. Otherwise, most people start to see results after the first one to two weeks.
The answer to this question is yes regardless of the type of advanced workout plan. Weight loss and fat burning programs typically come with their own diets, and this is also true regarding advanced weight, strength and muscle building plans.
Since these plans are typically used by athletes and competitors their diet is just as important as the exercises in producing the desired results.
With an advanced weight loss or fat burning routine the daily portion size and calorie count is normally lower, but the foods for all types of these programs is basically the same.
- Lean chicken, fish and beef
- Fresh fruit
- Carbohydrates (muscle building)
- Dairy (cutting/muscle building)
Many athletes have improved their performance on the court and field. Advanced workouts that include plyometric exercises are ideal for sprinters, runners, along with soccer and basketball players. Some football players benefit from strength and muscle building programs, especially if it comes with HIIT workouts.
They can also help marathon runners improve endurance, along with swimmers and cyclists. These are some just for athletes, but the routines can be done be anyone that is ready to push themselves to their limit.
In many cases they are safe for adults over 50, as long as it has been approved by a physician. It is not uncommon to see older men competing in some body building competitions, and they followed an advanced workout plan to get their physique.
You can actually find some that are geared for men over 50, and these plans are just as grueling as any other type. The main difference is the cardio tends to be based on running instead of weight training.
There are several top workout plans that are designed to build massive muscle mass. These programs are intensive, and will require you to follow a strict diet and exercise plan.
You should expect to do a high number of sets each day, typically focusing on one specific muscle mass each week. If you are willing to work extremely hard it can help you gain a lot of muscle mass in a relatively short period of time.
Women can do the same advanced workout plans as men, and many do. Since these workout programs target a very specific result, and require plenty of prior experience they are designed to be gender neutral.
Advanced plans can be tailored to meet an athlete’s need for a specific sport, but even these can be easily done by qualified women.
Regardless of gender it is important to first speak with your primary health care provider before starting. The workouts are intense, grueling and will push you to your limits, and it is crucial that you make sure that you are healthy enough before you start.
Almost all come with weight training exercises, but the type and amount of time spent on them will vary depending on the program. Advanced workout programs for “cutting” and body builders will call for more weight training exercises than plans that are geared for burning fat. The same is also true for ones that are designed to improve strength and build massive muscle mass.
The type of exercise equipment used for the weight training exercises will also vary, depending on the desired results. In some cases you can use your own body weight, but in most instances you will probably need at least a set of dumbbells.
There some for home, but it should be noted that many of these exercise programs do require the use of equipment. If you are simply looking to lose weight you can find ones that don’t require equipment, but in general you should expect to use a set of dumbbells or hand weights.
If you have a home gym set up then you can probably choose almost any type, as long as it is approved by your primary healthcare physician. If you are thinking about setting up a home gym here are some of the pieces of equipment commonly used,
Advanced workout plans for cutting and body building often call for ab wheels and cable resistance machines, and these can also be incorporated into most home gyms.
The answer to this question will depend on the results you are trying to achieve, along with your level of familiarity with the various exercises.
If you are experienced with all of the exercise routines that are a part of the workout plan and are comfortable doing them on their own, you probably won’t need a trainer.
If you are concentrating on strength and muscle building, a trainer might be helpful. A trainer can performer the important job of being a spotter, along with ensuring you are lifting properly.
Athletes often find that a trainer is also an advantage, especially when they are concentrating on improving a specific aspect of their performance.
Plyometric training is designed to stretch and contract the muscles in your legs. It is mainly used by athletes looking to improve their jumping and sprinting ability, but anyone can benefit from plyometric training as long as it is approved by their primary health care provider.
Theses strenuous exercises primarily focus on jumping, and this is when your risk for incurring an injury increases.
Plyometric training requires making forceful jumps and hard landings, and this can result in foot or ankle injuries. Since these intensive exercises are designed to strengthen and build leg muscles they are not included in all advanced workout plans, especially ones designed to promote weight loss or burn fat.
It is also recommended that plyometric training be done under the guidance of an experienced trainer, especially if this is your first time performing these types of exercises.
Regardless of the type of advanced workout plan you should expect to do plenty of cardio. This is especially true if your goal is to lose weight since cardio is the best type of exercise to burn fat and calories.
Body builders and anyone looking to get cut or ripped will also benefit from the cardio that is typically included in most advanced workout plans. Some of the reasons why cardio is considered so important include,
- Improved cardiovascular and overall health
- Increase endurance
- Boost metabolism
- Increase strength
- Help build lean muscle
- Decrease risk for injury
It is important to remember that you will be doing high intensity cardio with an advanced workout plan, and this is vastly different than what you might already be used too. Instead of walking and jogging, you might find yourself running up a hill. Training with 15 to 20 pound weights is another common form of cardio commonly included in these workout plans.
One tip to remember is if the advanced workout program does not include cardio, it has probably not been rated by experienced trainers or licensed experts.
If you choose one that is specifically geared for weight loss it is possible to burn fat without putting on a lot of muscle.
It is also important to remember that the purpose of any advanced workout is to push your body to its limits, regardless of the type and this means you will notice a slight increase in muscle mass since you are exercising longer and harder.
If you are on one for weight loss or burning fat you should expect to also build some lean muscle mass, but it will be noticeably less than what you would normally achieve on an exercise program designed for bodybuilders.
In most cases your muscles will simply appear longer, along with more toned and defined.
There are several places where you can find these workout plans. Buddies that have similar fitness goals can often recommend an effective program, along with trainers at your local gym. Friends and family members can occasionally recommend one, but it is important to remember that they must be interested in achieving the same results as you.
Athletes often find that teammates and coaches are an invaluable source of information, along with their doctors. You can also find the best advanced fitness plans at Top Workout Program.
Each one is rated and reviewed by experienced fitness trainers or medical experts so you can be confident that the plan you choose is safe and effective.