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Advanced Gymnastics Program
Start your workout with a 7–10 minute warm-up on the treadmill at a light pace to activate your muscles and prepare your body
💡 Tip: You can add ab training twice a week on any workout day.
Choose 3–4 exercises and perform 3 sets of 15–20 reps for each.
Day 1 - Push Chest, Shoulders, Triceps
Flat Barbell Bench Press
Perform 4 sets of 6–8 reps, maintaining control and proper breathing throughout the movement.
Focus on engaging the chest and keep your shoulders stable during the entire exercise.
Incline Dumbbell Press
Perform 3 sets of 8–10 reps, keeping the movement controlled throughout the entire range of motion.
Keep your elbows steady and focus on contracting the upper chest at the top of the movement.
Overhead Shoulder Press Barbell or Dumbbells
Perform 3 sets of 8–10 reps, keeping your core stable and avoiding overextension of the lower back.
Press upward explosively and lower the weight under control, focusing on activating the shoulders throughout the movement.
Dips weighted if you can
Perform 3 sets of 8–12 reps.
Keep your torso slightly leaning forward to better activate the chest and triceps.
If possible, add extra weight for increased intensity while maintaining proper form at all times.
Lateral Raises
Perform 3 sets of 12–15 reps, maintaining controlled movement during both the upward and downward phases.
Keep a slight bend in your elbows and avoid using momentum — focus on contracting the lateral deltoids throughout the motion.
Rope Triceps Pushdown
Perform 3 sets of 12–15 reps, keeping your elbows close to your body throughout the movement.
At the end of each rep, spread the rope outward and squeeze your triceps hard for maximum activation.
Day 2 - Pull Back, Biceps, Rear Shoulders
Deadlifts
Perform 4 sets of 5–6 reps, focusing on proper technique and activating the glutes and hamstrings.
Keep your back stable, chest up, and ensure the barbell stays close to your body throughout the entire movement.
Pull-Ups weighted if you can
Perform 3 sets of 8–10 reps, using a full range of motion and maintaining control during both the upward and downward phases.
If possible, add extra weight for more challenge — the goal is proper form and back activation, not speed.
Barbell Row
Perform 3 sets of 8–10 reps, keeping your spine neutral and your torso stable throughout the movement.
Pull the bar toward your abdomen in a controlled motion, focusing on contracting your back muscles at the end of each rep.
Face Pulls
Perform 3 sets of 12–15 reps, pulling the rope toward your face with your elbows high.
Focus on contracting the rear delts and rhomboids, keeping your torso stable and controlling the return to the starting position.
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Dumbbell Curls + Hammer Curls Superset
Perform 3 sets of 12–15 reps for each exercise, with no rest between them.
During the Dumbbell Curls, focus on bicep contraction and controlled lowering.
Move immediately to Hammer Curls, maintaining a neutral grip to also engage the brachioradialis muscles.
Shrugs
Perform 3 sets of 12–15 reps, keeping your arms straight and shoulders relaxed at the start of the movement.
Raise your shoulders toward your ears as high as possible, squeezing your traps hard at the top.
Lower slowly and under control for maximum results.
Day 3 - Rest Day
You don’t build muscle only in the gym — you build it when you rest.
Rest Day is when your body recovers, grows stronger, and prepares for the next challenge. 💪
Day 4 - Lower - Legs
Squats
Perform 4 sets of 6–8 repetitions, keeping your spine straight and your chest up.
Lower yourself until your thighs are parallel to the floor, then drive back up powerfully, engaging your glutes and quadriceps.
Focus on proper technique and controlled movement with each repetition.
Romanian Deadlifts
Perform 3 sets of 8-10 reps, keeping a slight bend in your knees and your back straight throughout the movement.
Lower the bar down the front of your legs until you feel a deep stretch in your hamstrings, then drive your hips forward to return to the starting position.
Focus on control — this exercise targets the hamstrings and glutes, not the lower back.
Bulgarian Split Squats
Perform 3 sets of 10–12 reps per leg, keeping your chest up and your front knee aligned with your ankle.
Lower your back knee toward the ground in a controlled motion, then push through your front heel to return to the starting position.
Maintain balance and control — focus on feeling the stretch in your quads and glutes.
Leg Curls
Perform 3 sets of 12–15 reps, focusing on slow and controlled movement throughout the entire range of motion.
Squeeze your hamstrings at the top of the movement and lower the weight slowly to maximize muscle engagement.
Avoid using momentum — keep the tension on the hamstrings at all times.
Standing Calf Raises
Perform 4 sets of 15–20 reps, focusing on a full range of motion.
Rise up onto your toes, pause briefly at the top for a strong contraction, and lower slowly until you feel a deep stretch in your calves.
Keep the movement controlled — avoid bouncing and maintain balance throughout each set.
Hanging Leg Raises
Perform 3 sets of 12–15 reps, keeping your core tight and movement controlled.
Lift your legs until they’re parallel to the floor (or higher if possible), then lower them slowly without swinging.
Focus on engaging your lower abs throughout the entire movement for maximum effectiveness.
Day 5 - Upper Focus on strength & weak points
Flat Barbell Bench Press
Perform 4 sets of 6–8 reps, maintaining control and proper breathing throughout the movement.
Focus on engaging the chest and keep your shoulders stable during the entire exercise.
Barbell Row
Perform 3 sets of 8–10 reps, keeping your spine neutral and your torso stable throughout the movement.
Pull the bar toward your lower abdomen in a controlled motion, focusing on contracting your back muscles at the top.
Lower the bar slowly to maintain tension and form.
Dumbbell Shoulder Press
Perform 3 sets of 10–12 reps, keeping your core tight and your back straight.
Press the dumbbells upward in a controlled motion without locking out your elbows.
Lower them slowly to shoulder level, focusing on constant tension and shoulder engagement throughout the movement.
Dips weighted if you can
Perform 3 sets of 8–12 reps.
Keep your torso slightly leaning forward to better activate the chest and triceps.
If possible, add extra weight for increased intensity while maintaining proper form at all times.
Face Pulls
Perform 3 sets of 12–15 reps, pulling the rope toward your face with your elbows high.
Focus on contracting the rear delts and rhomboids, keeping your torso stable and controlling the return to the starting position.
Rope Triceps Pushdown
Perform 3 sets of 12–15 reps, keeping your elbows close to your body throughout the movement.
At the end of each rep, spread the rope outward and squeeze your triceps hard for maximum activation.
Day 6-7 - Rest Day
Great job making it this far! 💥
Stay consistent, trust the process, and keep pushing — every day you’re getting stronger.
📱 Download your workout plan and keep your training with you anytime, anywhere. 💪
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