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**🔥 Level Up Your Gains: A 5-Day Advanced Gym Blueprint 🔥**


 

*For lifters ready to push limits, refine form, and own their progress.* 


**Who’s this for?** 
✓ 5+ years of consistent lifting under your belt 

 
✓ Squat/Deadlift 120kg+ for 5 reps 
✓ Bench Press 60kg+ (any variation) for 5 reps 

 
✓ Overhead Press 40kg+ with control 
*If this sounds like you, let’s dive in.* 

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**💪 The Split: Strength + Structure** 
**5 days lifting | 2 active recovery days** 
*(Cardio/core slots into rest days—keep the engine firing!)* 


**Day 1: Back & Biceps Dominance** 
- Weighted Chin-Ups (5-8 reps | Heavy progression) 

 
- Machine Rows (5-8 reps | Chest-supported focus) 

 
- Facepulls/Reverse Flyes (10-15 reps | Scapular health!) 

 
- Incline + Preacher Curls (10-15 reps | *Sleeve-stretching pump*) 


**Day 2: Legs & Posterior Chain** 
- Hack Squats/Leg Press (10-15 reps | Controlled depth) 

 
- RDLs (5-8 reps | Hamstring poetry) 
- Leg Extensions/Curls (10-15 reps | Mind-muscle lock) 

 
- Seated Calf Raises (5 reps | *Hold the squeeze!*) 


**Day 3: Chest, Shoulders & Triceps** 
- Weighted Dips (5-8 reps | Lean forward, chest-first) 

 
- Machine/Smith Press (5-8 reps | Tempo control) 

 
- Cable Crossovers (10-15 reps | *Stretch + squeeze*) 

 
- Lateral Raises + Tricep Finishers (12-20 reps | Light weight, laser focus) 


**Days 4-5:** Repeat upper/lower focus or rotate weak points! 

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**🔑 Pro Tips** 
- Rest 2-5 mins between heavy sets. *Patience fuels power.* 

 
- Weekly goal: Add reps **or** weight. Small wins = big gains. 

 
- Swap exercises *only* if form/function matches. No random pivots! 

 
- Not seeing progress? Dig deeper. Advanced training = relentless effort. 

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**🙏 Real Talk** 
This isn’t a “magic” routine—it’s a template. Adapt it, own it, but *never* skip the grind. True advancement isn’t about years logged; it’s about intensity, consistency, and learning your body. 


**👉 Your Move:** 
Tag a lifter who thrives on structured chaos. Drop a 🏋️♂️ if you’re tackling this split this week! 

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**💌 Want More?** 
I share *free* daily training hacks, form breakdowns, and mindset tips. Join the crew [here]


(https://buymeacoffee.com/Kabir1989) to fuel the conversation (and my coffee stash ☕). No sales—just sweat and solidarity. 

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