Cell 954-376-0960 Text "Workout"
Monday - Friday 5AM - 9PM
Saturday 7AM - 12 Noon
Sunday By appointment only


The General Guidelines of an Advanced Workout Routine

Unlike beginners who all typically tend to benefit most from the same type of basic beginner workout regardless of their specific goals, workouts for advanced trainees can vary GREATLY depending on exactly what the person is looking to get out of weight training.

For example, a program geared strictly towards strength or performance can look completely different than a program geared strictly towards building muscle and looking good.

For this reason, there really are no true guidelines that should ALWAYS stand for all intermediate/advanced workout routines because there are so many individual variables that come into play.

However, there are a few guidelines that usually stand in most cases most of the time, because they are what usually works best at the intermediate and advanced level:

Moderate frequency. Each muscle group/movement pattern should typically be trained to some degree between once every 3rd and 5th day.

Moderate volume. Most larger muscle groups should usually get between 60-120 reps per week total, and most smaller muscle groups should usually get about half that.
» potential mix of free weight, body weight and machine exercises as well as a potential mix of compound and isolation exercises.
» A potential use of more advanced methods and techniques.
» A potential higher variety of rep ranges.
» A focus on progression.


2904 Curry Ford rd, Orlando, Fl 32806
​Phone: 407-930-2558
Or Text "workout": 954-376-0960
Email: jason@jasonkingfitness.com