How the week is organised
01Push02Pull03Legs04Upper strength05Lower strength
STRENGTH · ADVANCED · STRENGTH
Advanced strength · 5 day
Five training days that keep strength-oriented rep ranges while spreading total work across push, pull, legs and upper/lower sessions.
Advanced lifters with established technique who want a higher-frequency strength block.
GoalStrengthLevelAdvancedLocationGymFrequency5 days/weekSession~75 minProgramme14 calendar days
FULL PROGRAMME PREVIEW
See all 14 days before you download.
This example starts 28 Sept 2026 with the suggested recovery schedule.
Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026PushChest · Shoulders · Triceps7EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 4–6
WORK
Hammer Grip Incline DB Bench PressChest · 4 × 4–6
WORK
Low Cable CrossoverChest · 3 × 8–12
WORK
Alternating Cable Shoulder PressShoulders · 4 × 4–6
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 8–12
WORK
Triceps PushdownTriceps · 3 × 8–12
WORK
Dip MachineTriceps · 4 × 4–6
WORKTuesday · 29 Sept 2026PullLats · Middle Back · Shoulders7EXERCISES
V-Bar PulldownLats · 4 × 4–6
WORK
Bent Over Barbell RowMiddle Back · 4 × 4–6
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 4–6
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 8–12
WORK
Lying Cable CurlBiceps · 3 × 8–12
WORK
Overhead Cable CurlBiceps · 3 × 8–12
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKWednesday · 30 Sept 2026Recovery day
RESTThursday · 01 Oct 2026LegsQuadriceps · Hamstrings · Calves7EXERCISES
Front Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 4 × 4–6
WORK
Barbell LungeQuadriceps · 4 × 4–6
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 8–12
WORK
Calf Press On The Leg Press MachineCalves · 3 × 8–12
WORK
Barbell Hip ThrustGlutes · 4 × 4–6
WORKFriday · 02 Oct 2026Upper strengthChest · Middle Back · Shoulders7EXERCISES
Decline Barbell Bench PressChest · 4 × 4–6
WORKBent Over Two-Arm Long Bar RowMiddle Back · 4 × 4–6
WORK
Dumbbell One-Arm Shoulder PressShoulders · 4 × 4–6
WORK
Wide-Grip Rear Pull-UpLats · 4 × 4–6
WORK
Seated Side Lateral RaiseShoulders · 3 × 8–12
WORK
Dumbbell Prone Incline CurlBiceps · 3 × 8–12
WORKTriceps PushdownTriceps · 3 × 8–12
WORKSaturday · 03 Oct 2026Lower strengthQuadriceps · Hamstrings · Calves7EXERCISES
Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORK
Stiff-Legged Barbell DeadliftHamstrings · 4 × 4–6
WORK
Elevated Back LungeQuadriceps · 4 × 4–6
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORKSeated Leg CurlHamstrings · 3 × 8–12
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 8–12
WORKBarbell Hip ThrustGlutes · 4 × 4–6
WORKSunday · 04 Oct 2026Recovery day
RESTWeek 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026PushChest · Shoulders · Triceps7EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 4–6
WORKHammer Grip Incline DB Bench PressChest · 4 × 4–6
WORKLow Cable CrossoverChest · 3 × 8–12
WORKAlternating Cable Shoulder PressShoulders · 4 × 4–6
WORKLying One-Arm Lateral RaiseShoulders · 3 × 8–12
WORKTriceps PushdownTriceps · 3 × 8–12
WORKDip MachineTriceps · 4 × 4–6
WORKTuesday · 06 Oct 2026PullLats · Middle Back · Shoulders7EXERCISES
V-Bar PulldownLats · 4 × 4–6
WORKBent Over Barbell RowMiddle Back · 4 × 4–6
WORKBent Over One-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKDumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 8–12
WORKLying Cable CurlBiceps · 3 × 8–12
WORKOverhead Cable CurlBiceps · 3 × 8–12
WORKBent Over Two-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKWednesday · 07 Oct 2026Recovery day
RESTThursday · 08 Oct 2026LegsQuadriceps · Hamstrings · Calves7EXERCISES
Front Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORKStiff-Legged Dumbbell DeadliftHamstrings · 4 × 4–6
WORKBarbell LungeQuadriceps · 4 × 4–6
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORKSeated Leg CurlHamstrings · 3 × 8–12
WORKCalf Press On The Leg Press MachineCalves · 3 × 8–12
WORKBarbell Hip ThrustGlutes · 4 × 4–6
WORKFriday · 09 Oct 2026Upper strengthChest · Middle Back · Shoulders7EXERCISES
Decline Barbell Bench PressChest · 4 × 4–6
WORKBent Over Two-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKDumbbell One-Arm Shoulder PressShoulders · 4 × 4–6
WORKWide-Grip Rear Pull-UpLats · 4 × 4–6
WORKSeated Side Lateral RaiseShoulders · 3 × 8–12
WORKDumbbell Prone Incline CurlBiceps · 3 × 8–12
WORKTriceps PushdownTriceps · 3 × 8–12
WORKSaturday · 10 Oct 2026Lower strengthQuadriceps · Hamstrings · Calves7EXERCISES
Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORKStiff-Legged Barbell DeadliftHamstrings · 4 × 4–6
WORKElevated Back LungeQuadriceps · 4 × 4–6
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORKSeated Leg CurlHamstrings · 3 × 8–12
WORKStanding Dumbbell Calf RaiseCalves · 3 × 8–12
WORKBarbell Hip ThrustGlutes · 4 × 4–6
WORKSunday · 11 Oct 2026Recovery day
RESTWhat you need
Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar
Training location: Gym. Cardio: not programmed.
DOWNLOAD & TRAIN
Download PDFAdvanced strength · 5 day
Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.