Intermediates Workout Programme
Now the volume and intensity has been increased, you will need more time to recover so you should train each body part only once a week. You could train on Monday, Wednesday and Friday but, if this does not suit you, you could choose different days. You have more leeway as to when you train with a three-way training split. While you are doing workout 2 for example, the muscles you trained in workout 1 are getting a rest. Here are two workout programs, A and B. Follow each one for one month (4 weeks). The workouts include different exercises, so will keep your body challenged.
Intermediate's Workout A
- Complete each workout once a week.
- Rest 60 - 90 seconds between sets and 1 - 2 minutes between exercises
- Most sets should fall within the 8 - 12 reps.
- The last repetition of each set should feel extremely hard, and you should be unable to complete another one in proper form.
- Maintain strict form for each repetition, using the complete ROM (range of motion).
Workout
Body Part and Exercise
Sets & Reps
Workout 1
Warm up with a 5 minute cardio activity and some mobility movements.
- Chest
- Bench press machine or barbell3 sets x 8-12 reps
- Incline bumbbell press3 sets x 8-12 reps
- Cable crossover2 sets x 8-12 reps
- Upper Back
- Lat pulldowns to the front3 sets x 8-12 reps
- Seated cable row3 sets x 8-12 reps
- One arm dumbbell row2 sets x 8-12 reps
- Abs
- Sit-ups on floor2 sets x 20 reps
- Side ab crunches1 set each side x 20 reps
- Roman chair abs1 set x 20 reps
Workout 2
Warm up with a 5 minute cardio activity and some mobility movements.
- Shoulders
- Seated dumbbell press3 sets x 8-12 reps
- Dumbell lateral raises3 sets x 8-12 reps
- Bent over lateral raises2 sets x 8-12 reps
- Biceps
- Barbell curls2 sets x 8-12 reps
- Cable curls2 sets x 8-12 reps
- Triceps
- Tricep press downs2 sets x 12 reps
- Seated dumbbell tricep extensions2 sets x 8-12 reps
- Abs
- Weighted ab machine3 sets x 20 reps
- Leg raises2 sets x 20 reps
Workout 3
Warm up with a 5 minute cardio activity and some mobility movements.
- Legs
- Leg extensions3 sets x 8-12 reps
- Squats3 sets x 8-12 reps
- Lying leg curls3 sets x 8-12 reps
- Straight leg deadlifts3 sets x 8-12 reps
- Lower back
- Hyper extensions3 sets x 8-12 reps
- Calves
- Seated calf raises3 sets x 20 reps
- Abs
- Sit-ups on large physio ball3 sets x 20 reps
- Crunches2 sets x 20 reps
Intermediate's Workout B
- Complete each workout once a week.
- Rest 60 - 90 seconds between sets and 1 - 2 minutes between exercises
- Most sets should fall within the 8 - 12 reps.
- The last repetition of each set should feel extremely hard, and you should be unable to complete another one in proper form.
- Maintain strict form for each repetition, using the complete ROM (range of motion).
Workout
Body Part and Exercise
Sets & Reps
Workout 1
Warm up with a 5 minute cardio activity and some mobility movements.
- Chest
- Flat dumbbell press3 sets x 8-12 reps
- Incline bumbbell flies3 sets x 8-12 reps
- Dumbbell pullovers2 sets x 8-12 reps
- Upper Back
- 45 degree rows3 sets x 8-12 reps
- Deadlifts3 sets x 8-12 reps
- Machine rows2 sets x 8-12 reps
- Abs
- Weighted cable abs2 sets x 20 reps
- Side oblique sit-ups1 set each side x 20 reps
- Sky kicks1 set x 20 reps
Workout 2
Warm up with a 5 minute cardio activity and some mobility movements.
- Shoulders
- Seated machine press3 sets x 8-12 reps
- Upright rows3 sets x 8-12 reps
- Shrugs2 sets x 8-12 reps
- Biceps
- EZ Barbell curls2 sets x 8-12 reps
- Preacher bench curls2 sets x 8-12 reps
- Triceps
- Lying french press2 sets x 12 reps
- Dumbbell kickbacks2 sets x 8-12 reps
- Abs
- Weighted ab machine3 sets x 20 reps
- Bicycle kicks2 sets x 20 reps
Workout 3
Warm up with a 5 minute cardio activity and some mobility movements.
- Legs
- Leg press3 sets x 8-12 reps
- Hack squats3 sets x 8-12 reps
- Smith machine squats3 sets x 8-12 reps
- Standing leg curls3 sets x 8-12 reps
- Lower back
- Good mornings (medium weight)3 sets x 8-12 reps
- Calves
- Leg press machine calf raises4 sets x 20 reps
- Abs
- Roman chair sit-ups3 sets x 20 reps
- Hip thrusts2 sets x 20 reps