Intermediate workout routine

After working hard in the gym for several months, it’s time to step your training up a notch to keep your gains coming.

At this point, you should have good exercise technique and be able to handle more weight on the bar.

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 done right, 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.

Equipment required: fully-equipped gym

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 two solid reps in the tank. To increase intensity, go to your limit on the last set.

Day 1: upper body

Chest: flat barbell 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 tricep extensions — 3 sets of 10–12 reps

Biceps: incline dumbbell curls — 3 sets of 10–12 reps

Day 2: lower body

Measures Body Fat Percentage, Identifies Muscle Strengths and Weaknesses, and Provides a Personalized Workout Plan to Burn Fat and Build Muscle

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

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 tricep extensions — 3 sets of 10–12 reps

Biceps: machine preacher curls — 3 sets of 12–15 reps

Day 4: lower body

Back/hamstrings: barbell deadlift — 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

SUMMARY

This 4-day, intermediate program adds additional sets and reps, as well as more complex exercises, to jumpstart new muscle growth.