Intermediate workout routine for men
This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps/sets.
If you do it correctly, you can follow this routine for several years until you reach an advanced level. It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout.
Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.
Rest intervals: 90–180 seconds for main movements, 60–90 seconds for accessories
Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. To increase intensity, go to your limit on the last set.
Day 1: Upper body
Chest: flat Bench Press — 4 sets of 6–8 reps
Back: bent over barbell rows — 3 sets of 6–8 reps
Shoulders: seated dumbbell press— 3 sets of 8–10 reps
Chest/triceps: dips— 3 sets of 8–10 reps
Back: pullups or lat pulldowns— 3 sets of 8–10 reps
Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps
Biceps: incline dumbbell curls — 3 sets of 10–12 reps
Day 2: Lower body
Legs: barbell back squats — 4 sets of 6–8 reps
Legs: leg press — 3 sets of 8–10 reps
Quadriceps: seated leg extensions — 3 sets of 10-12 reps
Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
Calves: calf press on leg press — 4 sets of 12–15 reps
Abs: decline crunches — 4 sets of 12–15 reps
Day 3: Upper body
Shoulders: overhead press — 4 sets of 6–8 reps
Chest: incline dumbbell bench press — 3 sets of 8–10 reps
Back: one arm cable rows — 3 sets of 10–12 reps
Shoulders: cable lateral raises — 3 sets of 10–12 reps
Rear deltoids/traps: face pulls— 3 sets of 10–12 reps
Traps: dumbbell shrugs — 3 sets of 10–12 reps
Triceps: seated overhead triceps extension s — 3 sets of 10–12 reps
Biceps: machine preacher curls — 3 sets of 12–15 reps
Day 4: Lower body
Back/hamstrings: barbell deadlifts — 4 sets of 6 reps
Glutes: barbell hip thrusts— 3 sets of 8-10 reps
Hamstrings: Romanian dumbbell deadlifts— 3 sets of 10–12 reps
Hamstrings: lying leg curls — 3 sets of 10-12 reps
Calves: seated Calf raises — 4 sets of 12–15 reps
Abs: leg raises on Roman chair — 4 sets of 12–15 reps
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This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps/sets.
If you do it correctly, you can follow this routine for several years until you reach an advanced level. It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout.
Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.
Rest intervals: 90–180 seconds for main movements, 60–90 seconds for accessories
Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. To increase intensity, go to your limit on the last set.
Day 1: Upper body
Chest: flat Bench Press — 4 sets of 6–8 reps
Back: bent over barbell rows — 3 sets of 6–8 reps
Shoulders: seated dumbbell press— 3 sets of 8–10 reps
Chest/triceps: dips— 3 sets of 8–10 reps
Back: pullups or lat pulldowns— 3 sets of 8–10 reps
Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps
Biceps: incline dumbbell curls — 3 sets of 10–12 reps
Day 2: Lower body
Legs: barbell back squats — 4 sets of 6–8 reps
Legs: leg press — 3 sets of 8–10 reps
Quadriceps: seated leg extensions — 3 sets of 10-12 reps
Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
Calves: calf press on leg press — 4 sets of 12–15 reps
Abs: decline crunches — 4 sets of 12–15 reps
Day 3: Upper body
Shoulders: overhead press — 4 sets of 6–8 reps
Chest: incline dumbbell bench press — 3 sets of 8–10 reps
Back: one arm cable rows — 3 sets of 10–12 reps
Shoulders: cable lateral raises — 3 sets of 10–12 reps
Rear deltoids/traps: face pulls— 3 sets of 10–12 reps
Traps: dumbbell shrugs — 3 sets of 10–12 reps
Triceps: seated overhead triceps extension s — 3 sets of 10–12 reps
Biceps: machine preacher curls — 3 sets of 12–15 reps
Day 4: Lower body
Back/hamstrings: barbell deadlifts — 4 sets of 6 reps
Glutes: barbell hip thrusts— 3 sets of 8-10 reps
Hamstrings: Romanian dumbbell deadlifts— 3 sets of 10–12 reps
Hamstrings: lying leg curls — 3 sets of 10-12 reps
Calves: seated Calf raises — 4 sets of 12–15 reps
Abs: leg raises on Roman chair — 4 sets of 12–15 reps
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Join us:- Telegram: Contact @yourmuscleshop
