Advanced Workout Schedule

Day 1: chest and triceps

      Bench Press: 4 sets of 8 reps
      Incline Dumbbell Press: 3 sets of 10 reps
      Tricep Dips: 3 sets to failure
      Skull Crushers: 3 sets of 10 reps
      Tricep Rope Pushdowns: 3 sets of 12 reps

Day 2: Back and Biceps

      Deadlifts: 4 sets of 4-6 reps
      Pull-ups (weighted, if possible): 4 sets of 6-8 reps
      Bent-over Barbell Rows: 4 sets of 8-10 reps
      Barbell or Dumbbell Curls: 3 sets of 8-10 reps
      Hammer Curls: 3 sets of 10 reps

Day 3: Legs

      Squats: 4 sets of 6-8 reps
      Romanian Deadlifts: 4 sets of 8-10 reps
      Bulgarian Split Squats: 3 sets of 10 reps each leg
      Leg Press: 3 sets of 12 reps
      Standing Calf Raises: 4 sets of 15 reps

Day 4: Shoulders and Abs

      Overhead Barbell Press: 4 sets of 6-8 reps
      Dumbbell Lateral Raises: 4 sets of 10-12 reps
      Arnold Press: 3 sets of 8-10 reps
      Hanging Leg Raises: 4 sets of 12 reps
      Plank Variations: 3 sets of 1 minute each

Day 5: Active Recovery

      Engage in light activity, mobility work, or yoga

Day 6: Full Body HIIT

      burpees 3 set 30 sec
      squat jumps 3 set 30 sec
      rest for 30 sec
      mountain climbers 3 set of 30 min
      kettlebell swings 3 set 30 min
      repeat 2-3 times

Day 7: Rest

      Rest

Examples:

Bench press
Bench press
Skull crusher
Skull crusher
Deadlift
Deadlift
Romanian deadlift
Romanian deadlift
Squat
Squat
Arnold press
Arnold press