My own - Pro Physique Split – 5-Day Advanced Program

This high-volume, high-intensity split is the exact routine I’ve followed for the past six months while dropping body-fat and smashing strength PRs. Designed for seasoned lifters who enjoy longer sessions, meticulous exercise execution and clear body-part focus, it has you training five days a week, each workout running 90–120 minutes. Add three cardio sessions to maintain a steady calorie deficit without draining recovery or muscle fullness. Expect dense hypertrophy work, heavy compound lifts, smart accessory pairings and a progression system that keeps you advancing for a solid half-year before it’s time to refresh the plan.

WHO IT’S FOR

• Seasoned lifters comfortable with 90-120 min sessions and heavy compound work.

• Athletes in a cutting phase who still want to chase PRs and hold onto muscle fullness.

• Bodybuilders transitioning from a traditional push/pull/legs and looking for a fresh, higher-volume stimulus.

• Anyone who values data-driven training and wants a coach-tested blueprint rather than a cookie-cutter plan.

WHAT YOU’LL GET

• The exact 5-day split I run myself—full exercise list, sets, reps, RPE tables and weekly progression cues.

• 120-day progression calendar to keep track of your improvements over time.

• Google Sheets tracker that simplifies workout logging and tracks your progress day by day.

• Video vault with HD demos of every primary and accessory movement.

• Lifetime updates—every time I refresh the split, you get the new version free.

Every single exercise in this program comes with its own YouTube demo link. You’ll see clean, real-time execution, range-of-motion cues and tempo guidelines so you always know exactly how to perform each set safely and effectively.

PROGRAM STRUCTURE

The week is organised around five dedicated lifting days: Chest, Shoulders + Abs, Back, Legs, and Biceps / Triceps + Abs. You’ll pair those sessions with three 25- to 30-minute cardio blocks on the treadmill, elliptical, or stair mill to keep fat loss humming. Each workout runs 90-120 minutes, including a thorough warm-up. Progression follows a double-progressive approach—add reps first, then load—plus an over-reach micro-block in week 4 and an optional deload in week 8 if you repeat the cycle.

EQUIPMENT NEEDED

(Gym-only program – full commercial setup or a very well-equipped home gym is required.)

• Full rack, barbell & plates , Flat + incline bench, Dumbbells up to ≥32 kg, Cable station / functional trainer, Smith machine or safety-bar (for overload work), Leg press or hack squat, Pull-up/dip station, resistance bands, ab wheel