OnionPatchMiddle Delts
42 effective weekly sets
Advanced 70-Minute Strength Progression Plan
A higher-volume strength plan for advanced lifters who need more weekly exposure to heavy barbell and accessory work.
70 min
Mixed Equipment
Advanced
Chest, Back, Quads, Hamstrings, Shoulders
Equipment Required
BarbellWeight BenchDumbbell
Quick start
Want a single session before committing to the full plan?
Start with 50-Minute Lower Body Strength Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a advanced weekly target of 16-20 sets per muscle group.
Quick summary
Volume is trending high
Some muscles are being pushed above the recommended weekly set range.
Avg sets / muscle
20.3
LowTarget 16-20High
In range
6
Under target
2
Above target
6
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Anterior Delts
26 effective weekly sets
Triceps
24 effective weekly sets
Biceps
23 effective weekly sets
Rear Delts
22 effective weekly sets
Scapular Retractors
21 effective weekly sets
Glutes
20 effective weekly sets
Quads
16 effective weekly sets
Hamstrings
16 effective weekly sets
Lats
16 effective weekly sets
Chest
16 effective weekly sets
Calves
16 effective weekly sets
Errectors
15 effective weekly sets
Abdominals
11 effective weekly sets
Weekly Plan
Day 1 · Lower
7 exercises · 27 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 5-9 | 6-9 | 150-210s | |
| 5 × 2-4 | 7-9 | 150-210s | |
| 4 × 11-15 | 6-8 | 90-150s | |
| 4 × 10-30 | 6-8 | 90-150s | |
| 3 × 26-30 | 6-8 | 90-150s | |
| 3 × 8-10 | 6-9 | 90-150s | |
| 3 × 10-30 | 6-8 | 90-150s |
Day 2 · Push
5 exercises · 21 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 4-6 | 6-9 | 150-210s | |
| 5 × 4-7 | 6-9 | 150-210s | |
| 3 × 9-12 | 6-8 | 90-150s | |
| 4 × 9-12 | 6-9 | 90-150s | |
| 4 × 10-30 | 6-8 | 90-150s |
Day 3 · Pull
5 exercises · 20 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 3-6 | 6-9 | 150-210s | |
| 4 × 4-7 | 6-9 | 150-210s | |
| 4 × 9-12 | 6-9 | 90-150s | |
| 4 × 9-12 | 6-8 | 90-150s | |
| 4 × 10-30 | 6-8 | 90-150s |
Day 4 · Full Body
7 exercises · 28 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 3-6 | 5-8 | 150-210s | |
| 5 × 4-6 | 6-9 | 90-150s | |
| 5 × 6-8 | 6-9 | 150-210s | |
| 4 × 6-8 | 6-9 | 150-210s | |
| 4 × 26-30 | 6-8 | 90-150s | |
| 3 × 9-12 | 6-8 | 90-150s | |
| 2 × 9-12 | 6-8 | 90-150s |
Day 5 · Full Body
8 exercises · 28 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 4-7 | 6-9 | 150-210s | |
| 4 × 3-6 | 6-9 | 150-210s | |
| 4 × 10-30 | 6-8 | 90-150s | |
| 3 × 26-30 | 6-8 | 90-150s | |
| 3 × 8-10 | 6-9 | 90-150s | |
| 3 × 9-12 | 6-8 | 90-150s | |
| 3 × 9-12 | 6-8 | 90-150s | |
| 3 × 9-12 | 6-9 | 90-150s |
How to Progress
- Use very small load increases and only add weight once bar speed and technique remain consistent across all work sets.
- Track recovery markers like soreness, sleep quality, and appetite so you can deload before performance drops hard.
- Keep accessory work honest but avoid turning it into junk fatigue that lowers your next heavy session.
Why this works
Advanced lifters usually need tighter exercise organization, higher-quality set exposure, and more deliberate weekly structure to keep progressing. This plan uses longer sessions and multi-day distribution so heavy work can stay productive while accessories cover lagging areas.
FAQ
How often should advanced lifters deload?
Many advanced lifters benefit from a deload every 4-6 hard weeks, but the exact timing depends on recovery and training stress.
Can I add extra accessory work on top?
Only if performance and recovery remain strong. Advanced plans already carry enough stimulus that small additions can snowball quickly.
Should all main lifts stay equally heavy?
Not always. Rotating relative emphasis helps manage fatigue and often improves long-term strength progress.
What matters most for advanced progress?
Consistent execution, realistic progression speed, and fatigue management matter more than constantly changing exercises.
Related workout plans
60 Minute Intermediate Free Weight Strength Plan
A strength-forward upper/lower template emphasizing heavy compounds and focused accessory work.
6 Day Bodybuilding Workout Program
A 6 day bodybuilding workout program for advanced lifters who want more weekly training exposure and better muscle-group specialization.
Complete Gym Workout Plan
A gym-based plan built around full equipment access so you can balance heavy compounds with focused accessory volume.
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