Advanced Routine (7 x Day Split with Two Rest Days)

Advanced Routine Structure

• Day 1 (Monday): Chest and Triceps
• Day 2 (Tuesday): Back and Biceps
• Day 3 (Wednesday): Rest
• Day 4 (Thursday): Legs
• Day 5 (Friday): Shoulders and Traps
• Day 6 (Saturday): Arms (Triceps and Biceps)
• Day 7 (Sunday): Rest

Note: This structure allows sufficient recovery between major muscle groups, particularly legs and back, which are intensive and require adequate rest.

Workout Execution and Rest Recommendations

Day 1: Chest and Triceps

• Incline Dumbbell Presses: Follow the protocol as listed, with two warm-up sets and heavy drop sets to failure for the last two sets.
• Flat Barbell Bench Press: Aim for controlled reps and prioritize drop sets on the last two sets.
• Dips and Cable Flys: Execute dips with full range and cable flys with a focus on the squeeze and slow negatives.
• Triceps Work (Pushdowns, Overhead Extensions, etc.): Finish with compound triceps movements, focusing on form to target different heads of the triceps.

Rest Time: 90-120 seconds between sets for hypertrophy; extend to 3 minutes on heavy sets and drop sets to failure.

Day 2: Back and Biceps

• Wide Grip Pull Downs and Close Grip Variations: Prioritize controlled form over weight, especially on drop sets.
• Rows (Yate Rows, Lawn Mower Pulls): Keep movements precise, aiming to activate lats and rhomboids without unnecessary sway.
• Biceps (Cable Curls, Dumbbell Curls): Execute these at moderate weights to failure with a strong focus on muscle contraction.

Rest Time: 90-120 seconds; for heavier sets, rest 2-3 minutes as needed.

Day 3: Rest

Day 4: Legs

• Leg Extensions and Squats: Follow Jackson's deep squat and leg extension protocol with high reps and drop sets but consider a slightly reduced drop set volume if the workout feels overly taxing.
• Leg Press, Hamstring Curls, and Stiff Leg Deadlifts: Keep rest intervals short (60-90 seconds) except for the heaviest sets.
• Optional Lunges: Incorporate lunges if energy permits, as a finisher for the legs.

Rest Time: 90 seconds for most exercises; extend to 2-3 minutes for squats and heavy leg press.

Day 5: Shoulders and Traps

• Dumbbell Presses, Shrugs, Side Raises: Focus on controlled reps without momentum, keeping the rest around 90 seconds for most exercises.
• Rear Delt Work: Prioritize rear delt flys and rope pulls with light weights and slow execution to minimize lat involvement.

Rest Time: 60-90 seconds for shoulders and traps; for heavier presses, rest up to 2 minutes as needed.

Day 6: Arms (Triceps and Biceps)

• Tricep Movements (Var Bar Push Downs, Skull Crushers): Begin with heavier compound exercises and finish with lighter isolation exercises.
• Biceps Movements (Straight Bar Curls, Rope Hammer Curls): Maintain focus on slow negatives and muscle contraction, finishing with drop sets if desired.

Rest Time: 60-90 seconds for smaller muscles like biceps and triceps; can extend to 2 minutes for heavier sets.

Day 7: Rest

General Adjustments and Execution Tips

1. Intensity and Progressive Overload: Aim to increase weights or reps incrementally each week. Track performance to push beyond previous limits, especially on compound lifts.
2. Deload Every 4-6 Weeks: Due to the high volume and intensity, it s helpful to have a deload week every 4-6 weeks. Reduce weight or volume during this week to allow your body to recover fully.
3. Core and Mobility Work: Integrate core exercises and mobility stretches on rest days or at the end of workouts to improve stability and prevent injury.
4. Warm-Up and Cool Down: Begin each session with a dynamic warm-up targeting the day's muscle groups. Cool down with light stretching or foam rolling for optimal recovery.

Note: This refined approach, along with targeted rest and recovery, will likely lead to balanced gains and prevent burnout.

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