ADVANCED TRAINING PLAN – MORE STRENGTH, ENDURANCE & TARGETED PROGRESS

THE 5-DAY TRAINING PLAN FOR TARGETED MUSCLE GROWTH

Advanced training requires a structured approach, consistent progression, and sufficient recovery. This 5-day split from Drachensang Academy is designed for experienced athletes who want to develop strength, muscle size, conditioning, and overall training performance.

By combining challenging compound movements with targeted isolation exercises, the program allows you to train different muscle groups with a clear focus throughout the week. Progressive overload, proper exercise technique, and appropriate recovery are key factors for making long-term progress.

ADVANCED TRAINING – 5-DAY SPLIT FOR MUSCLE GROWTH & PERFORMANCE

DAY 1 – INTENSIVE TRAINING: CHEST & TRICEPS

* **Barbell Bench Press:** 5 sets × 6–8 reps
* **Incline Dumbbell Press:** 4 sets × 8–10 reps
* **Weighted Dips:** 4 sets × 8–10 reps
* **Cable Flyes:** 3 sets × 12–15 reps
* **Cable Triceps Pushdowns:** 4 sets × 10–12 reps
* **EZ-Bar Skull Crushers:** 3 sets × 10–12 reps

DAY 2 – STRENGTH TRAINING: BACK & BICEPS

* **Conventional Deadlift:** 5 sets × 5 reps
* **Pull-Ups:** 4 sets × 8–12 reps
* **Bent-Over Barbell Rows:** 4 sets × 8–10 reps
* **Close-Grip Lat Pulldowns:** 3 sets × 10–12 reps
* **Standing Barbell Curls:** 4 sets × 8–10 reps
* **Dumbbell Hammer Curls:** 3 sets × 10–12 reps

DAY 3 – LOWER BODY: QUADS, POSTERIOR CHAIN & CALVES

* **Barbell Squats:** 5 sets × 6–8 reps
* **Leg Press:** 4 sets × 10 reps
* **Romanian Deadlift:** 4 sets × 8–10 reps
* **Walking Lunges:** 3 sets × 12 reps per leg
* **Leg Curls:** 3 sets × 12 reps
* **Standing Calf Raises:** 5 sets × 15 reps

DAY 4 – SHOULDERS & FUNCTIONAL CORE STABILITY

* **Standing Military Press:** 5 sets × 6–8 reps
* **Dumbbell Lateral Raises:** 4 sets × 12 reps
* **Bent-Over Rear Delt Raises:** 4 sets × 12 reps
* **Cable or Dumbbell Front Raises:** 3 sets × 12 reps
* **Weighted Crunches:** 4 sets × 20 reps
* **Hanging Leg Raises:** 4 sets × 15 reps
* **Plank:** 3 sets × 60–90 seconds

DAY 5 – ARM TRAINING & WEAK-POINT DEVELOPMENT

* **Close-Grip Bench Press:** 4 sets × 8–10 reps
* **EZ-Bar Preacher or Standing Curls:** 4 sets × 8–10 reps
* **Rope Triceps Pushdowns:** 3 sets × 12 reps
* **Concentration Curls:** 3 sets × 12 reps
* **Bodyweight Dips:** 3 sets × 12 reps
* **Rope Hammer Curls:** 3 sets × 12 reps
* **Additional targeted exercises for individual weak points**

ACADEMY GUIDELINES FOR ADVANCED ATHLETES

* Rest approximately **60–90 seconds between sets**, adjusting the rest period when heavier compound exercises require additional recovery.

* Use **progressive overload** over time. Increase the weight, repetitions, or overall training demand gradually while maintaining proper form.

* A daily protein intake of approximately **1.6–2.2 g per kg of body weight** can be appropriate for many people focused on muscle growth and strength, depending on individual needs and diet.

* Aim for **7–9 hours of quality sleep each night** to support recovery, performance, and overall well-being.

* Do not turn every workout into a maximum-effort session. Training intensity should be balanced with adequate recovery to reduce unnecessary fatigue.

* Consider a **deload week every 8–10 weeks**, or sooner if accumulated fatigue, declining performance, or persistent soreness indicates that additional recovery is needed.

* Advanced training should always prioritize **controlled technique, appropriate exercise selection, and long-term consistency** over simply using heavier weights.

**Drachensang GYM Global – Train Hard. Recover Smart. Keep Progressing.**