Intermediate Workouts

These workouts are for those with 3-6 months experience lifting weights. If you have more experience, you'll still benefit from them. So if you like the workouts, go for it!

Full Body Split Workout

Full Body Template Workout

4 Day Split Workout

Intermediate Full Body Split Workout

Horizontal Push/pull; Quad Dominant Legs

  • squats
  • db bench press
  • cable rows
  • walking lunges
  • donkey calf raises OR calf press on leg press machine
  • db rear delt raises

Vertical Push/pull; Ham/Glute Dominant Legs

  • conventional deadlifts
  • lat pulldown
  • incline bench press
  • military press
  • leg curls
  • standing calf raises
  • side lateral raises

Parameters

In this split, you workout Monday, Wednesday, and Friday, rotating between the two workouts. The workouts are full body with each having a different emphasis.

Do 2 sets 8-12 reps OR 3 sets 6-10 reps per exercise.
db = dumbbell; bb = barbell.

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Bench
  • Squat Rack
  • Leg Curl Machine or Bench add-on
  • Lat Pulldown Machine
  • Calf Press Machine (Optional)
  • Cable Row Machine (Optional)

Intermediate Full Body Template Workout

Workout 1

Quads:

  • Exercise 1: One of Barbell Squats, Sumo Squats
  • Exercise 2: One of Stationary Lunges, Reverse Lunges, Weighted Step-ups

Hamstrings:

  • Exercise 3: One of Romanian Deadlifts, Stiff Legged Deadlifts, Good Mornings

Vertical Back/Biceps :

  • Exercise 4: One of wide grip lat pulldowns, wide grip assisted pullups, cable or db. pullovers
  • Exercise 5: One of narrow grip underhand pulldowns, assisted chinups

Shoulders/Triceps:

  • Exercise 6: One of dumbbell shoulder press, barbell shoulder press
  • Exercise 7: One of assisted dips, cable rope tricep pushdown

Calves:

  • Exercise 8: Standing Calf raises

Workout 2

Glutes/Hams:

  • Exercise 1: One of conventional deadlifts, sumo deadlifts (note, if choosing sumo squats, do not choose sumo deadlifts and vice versa)
  • Exercise 2: One of walking lunges, one-legged squats, forward lunges
  • Exercise 3: One of hamstring curls, glute-ham raises

Chest:

  • Exercise 4: One of incline bench press, incline db press, flat bench press, flat db press
  • Exercise 5: One of flat db flyes, incline db flyes, cable flyes

Horizontal Back:

  • Exercise 6: One of bent over bb rows, bent over db rows, cable rows
  • Exercise 7: One of bent over rear delt flyes, machine rear delt flyes

Calves:

  • Exercise 8: One of Seated Calf Raises, 45 degree donkey calf machine, donkey calf raises, calf press on leg press machine

Parameters

From each Workout list, choose one exercise. Each time you do the workouts, do the same choices.

Do 2 sets of 8-12. These sets do not include warmups.

This routine is done 3 times a week on alternating days, such as Mon/Wed/Fri, or Tues/Thurs/Sat.

Alternate between Workout 1 and Workout 2.

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Bench
  • Squat Rack

Optional Equipment

  • Lat Pulldown Machine
  • Cable Tricep Machine
  • Tricep Dip Machine
  • Leg Curl Machine
  • Cable Flyes Machine
  • Calf Press Machine

Intermediate 4 Day Split

Workout A - Monday/Thursday

  • Squats
  • lunges
  • Romanian Deadlift or stiff-legged deadlift
  • Leg curl
  • Exercise Ball Crunches - 2 sets of 20-30 reps
  • Bicycle Ab Crunches - 2 sets of 20-30 reps
  • Plank - 2 sets of 30 sec to 2 minutes
  • Reverse Crunch - 2 sets of 20-30 reps

Workout B - Tuesday/Friday

  • Bent over barbell rows
  • Barbell Bench Press
  • Lat Pulldowns
  • Dumbbell Overhead Press
  • Exercise Ball Crunches - 2 sets of 20-30 reps
  • Bicycle Ab Crunches - 2 sets of 20-30 reps
  • Plank - 2 sets of 30 sec to 2 minutes
  • Reverse Crunch - 2 sets of 20-30 reps

Parameters

Do 3 sets of 6-10. These sets do not include warmups.

This routine is done 4 days a week.

Equipment Needed

  • Dumbbells
  • Barbell
  • Squat Rack
  • Exercise Bench
  • Leg Curl Machine or Bench add-on
  • Lat Pulldown Machine
  • Exercise Ball
  • Exercise Mat